*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) Every 3:00 x 5 sets:

5 Burpee Muscle-ups +

10 Strict Handstand Push-ups

These should be treated as “sprint” intervals. Scale HSPU’s so you can complete them unbroken…that could be less reps, or a combo of strict and kipping.

2) 4 sets of:

12 Dumbbell Bench Press +

30 second Ring Dip Support

Rest 2-3 minutes between sets. Work as heavy as possible. Focus on good external rotation through the shoulder in the Ring Dip Support.

3) Every 3:00 x 5 sets:

3 Squat Cleans +

3 Thrusters +

3 Push Jerk

Build as heavy as deemed fit. Reference last week for loading.

4) 40 minute EMOTM:

1 – 50m Sled Drag @ Bodyweight

2 – 15 Kettlebell Swings 70/53

3 – 150-200m Run

4 – 20-30 Air Squats

Pick efforts you can maintain for all 10 sets. Get outside and enjoy the sun!

5) Banded “No Money’s”: 5 sets of 20

Rest 90-120 seconds between sets. Focus on activation and position, not speed.

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