*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) Front Squat: 5 sets of 5 @ Moderate Load

Rest 2-3 minutes between sets.

2) Back Squat: 5 sets of 5 @ Moderate Load

Rest 2-3 minutes between sets.

3) C2 Bike: 20K @ Damper 1

Perform this at a moderately hard effort.

4) Walking Lunges: 400m @ Easy Tempo

Smooth and steady, focus on good position and activation.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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