* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

Pre Class:

1) Run: 10k

Not a max effort, 80-90%.

WOD:

2) Front Squat Every 2:30: 7-5-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Back Squat Every 2:30: 7-5-5-3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Death By Squat Clean: 135/95

Perform 1 rep the first minute, 2 the 2nd minute, 3 the 3rd minute, and so on until you can no longer complete the work prescribed in the minute.

Extra Work:

5) Sled Drag: 400m @ Bodyweight

Smooth and steady, not for time.

6) 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