*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

2 Squat Snatch +

2 Low Hang Power Snatch +

2 Overhead Squats

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

2 Squat Clean +

2 Low Hang Power Clean +

2 Thrusters

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling.

2) 3 rounds AQAP:

50 Double-unders

15 Pull-ups

15 Thrusters 75/55

Extra Work:

3) Rope Climb: 10 minute EMOTM

Pick a rep count you can maintain for the 10 sets.

4) Cable EZ Bar Curl: 3 sets of 30

Rest 90-120 seconds between sets. 

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE