*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 Clusters: 3 sets of 1.1.1.1.1

Start around 80% of your 1RM and build. Perform 5 reps each set, with a 10 second rest between each rep (rack the bar between each rep and rest 10 seconds).

2) Back Rack Reverse Lunges: 4 sets of 4/side

Rest 2-3 minutes between sets. Heavy as possible.

3) AQAP:

50/35 Calories Assault Bike

30 Strict Handstand Push-ups

50/35 Calories Assault Bike

40 Ring Dips

50/35 Calories Assault Bike

50 Push-ups

50/35 Calories Assault Bike

Scale as needed.

4) 10 minute AMRAP:

3 Power Cleans 185/135

10 Bar Facing Burpees

Each round increase the load on the barbell by 10lbs for guys and 5lbs for ladies.

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

https://www.youtube.com/watch?v=vA3QavPp1Ho