*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:

1) 0:00 – 15:00 – Every 1:30 x 10 sets:

Snatch Pull +

Snatch +

2 Overhead Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull.

2) 33-27-21-15-9 – AQAP:

Thrusters 65/45

Pull-ups

Scale as needed. This is for time, but has a 20 minute time cap.

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

4) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets.

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