*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:

3 Deadlifts +

30 second D-Ball Bear Hold

Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. Reference last week for loading and work to build a little heavier…doesn’t mean top end has to be heavier, could mean bring your bottom sets up.

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

50ft Dumbbell Bear Crawl

Dumbbell in each hand march your way 50ft in a bear crawl.

2) 10 minute AMRAP:

50 Heavy Rope Single-unders

21 Ring Rows

12 Thrusters 45/35

Extra Work:

3) Rope Climb Box Footwork: 10 minutes Practice

Work on finding and securing the rope and standing up on it from a box.

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