* Due to the heavy snow fall, nasty roads, and practically empty classes thus far today we will be canceling the evening classes tonight. There will be no 4:15, 5:30 or 6:30 PM classes. Noon is still on. Posted at 10:18 AM.

WOD:

1) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

Once you warm-up rest no more than 90 seconds between sets.

2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

You should be rest no more than 90 seconds between these sets, including the transition from Back Squat to Front Squat

3) 12 minute AMRAP:

5 Deadlifts 345/225

7 Handstand Push-ups

9 Alternating Pistol Squats

Extra Work:

4) Stiff Leg Deadlift: 3 x 15

Rest 90 seconds between sets. Go heavier than last time.

5) Airdyne: 3 rounds of 90 seconds on 90 seconds off

Go as hard as possible. Record calories.

For results post weight of each set of Squats and Rounds and Reps for Met-con along with any scaling used. If you did Extra Work post weight for SLDL’s, and Calories for Airdyne.

Post Results/Thoughts To Comments

httpv://www.youtube.com/watch?v=IUqfuMR4H7Y

Second to last episode

* Due to the heavy snow fall, nasty roads, and practically empty classes thus far today we will be canceling the evening classes tonight. There will be no 4:15, 5:30 or 6:30 PM classes. Noon is still on. Posted at 10:18 AM.