*Stop in Saturday morning the 29th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) Bench Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

2) Deadlift: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pull from a Dead Stop each rep.

3) For Max Reps:

45 seconds T+G Squat Snatch 135/95

2:15 Rest

45 seconds T+G Squat Snatch 155/105

2:15 Rest

45 seconds T+G Squat Snatch 165/115

2:15 Rest

45 seconds T+G Squat Snatch 185/135

Scale loading as needed.

4) 4 rounds:

20 Chest-to-bar Pull-ups

20 Bar Facing Burpees

20/15 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each round.

5) Overhead Yoke Carry: 6 sets of 50ft

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

6) Strict Toes-to-bar: 5 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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