*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:

Session A:

1) AQAP:

10 Legless Rope Climbs

Rest 5 minutes

20 Rope Climbs

Scale as needed.

2) 3 rounds AQAP:

75 Double-unders

15 Chest-to-bar Pull-ups

15 Thrusters 115/75

Scale as needed.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

4) Cable EZ Bar Curl: 3 sets of 30

Rest 90-120 seconds between sets. 

Session B:

1) 5 sets of:

2 Snatch Pulls +

1 Snatch +

1 Hang Snatch

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

2) 5 sets of:

2 Clean Pulls +

1 Clean +

1 Hang Clean +

1 Jerk

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

3) Run – 10 sets of:

100m Sprint

400m Easy

Warm-up appropriately to really hit the first 100m hard. 5000m straight through, no rest anywhere.

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