Back Squat 3×5 (add 5-10 lbs from last workout) ___ “Half Mile” One Sprint Round For Time Calorie Row (25/20) 25 Heavy Rope Jumps 25 Burpees Compare to 3-10-16. Who is going to beat Coach… Monday 4-18-16

Heads up, crew! We will have Yoga this Saturday instead of the normal 3rd Saturday ComWOD. See you on the mat at 8:30am!

Deadlift 5-5-5-5-5 ___ “Hard 8” Max Burpees in 2 minutes. Rest 1 minute Max Double Unders in 2 minutes. Rest 1 minute Max Burpees in 2 minutes.

Nicole AMRAP 20 Run 400m Max rep Pull Ups *Note number of pull-ups completed for each round. ___ Box Briefs Register for SVEN here >>SVEN 7<<

Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in) ___ One week left… Wednesday 4-13-16

Back Squat 1-10-1-20-1-30 The goal is to hit a heavy effort for 10, 20 and 30 reps. Keep the same weight across for the single effort. Perform your single effort around 85-90% of your previous… Tuesday 4-12-16