*Parking Issues HERE

*Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.

          Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)

          Sunday – Open Gym from 7:00-8:30 AM

WOD:

1) Front Rack Split Squats: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 5 reps on one leg before switching to the other. Work to build heavier than last week.

2) Good Morning: 12 Reps Every 2:00 x 5 sets

This should be done as a continuation of your Split Squats starting at 10:00 on the clock. Start around 30% of your 1RM Deadlift. Climb as deemed fit, but focus on positioning over loading.

3) AQAP:

1000m Row/Ski/2500m Assault Bike

50 Power Snatch 45/35

30 Push-ups

Pick one of the 3 options for your first movement.

Extra Work:

4) D-Ball Bear Hug Hold: Accumulate 3-5 minutes

Heavy as possible. Keep track of time and attempts to complete.

5) Assault Bike:

5000m

Rest 4 minutes

4000m

Rest 3 minutes

3000m

Rest 2 minutes

2000m

Rest 1 minute

1000m

Hard efforts for each piece. Record times of each interval.

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