*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) 0:00-12:00 – Every 4:00 x 3 sets:

400m Run

10-25 Toes-to-bar

The goal here should be to work on large unbroken sets. Pick a movement scaling that you can complete some large capacity. You should have 60-90 seconds Rest after each set.

2) 12:00-15:00 – Max Reps:

Push-ups

Perform from Knees or Plank. Focus on nice positioning. Rest 1 minute after this.

3) 16:00-19:00 – Max Reps:

Burpee Lateral Bar Hops

Must be a two footed jump over the bar. Ret 2 minutes after this.

4) 21:00-31:00 – EMOTM: 2 Thrusters

Performed from the floor. Build as heavy as deemed fit. First rep can be a Squat Clean. Rest 2 minutes after your last set.

5) 33:00-40:00 – 7 minute Up Ladder:

3 Pull-ups

3 Shoulder-to-Overhead 95/65

Rep scheme is 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

6) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

7) V-Ups: 8 x :20 ON/:10 OFF

Max Reps. Focus on maintaining the same position for all 8 rounds.

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