We will be running our full normal schedule through the Easter weekend, we look forward to seeing you in class.

In the meantime check out this shocking news!!!

 

https://theoverheardpress.com/2017/04/13/bachmeyers-inspiration-for-looped-open-video-from-keanu-reeves-film-speed/

WOD 041417

What is the longest you have slept at one time?

Strength

Dumbbell Bench Press 

Focus on keeping elbows in tight to the torso.  The dumbbell should touch the chest at the bottom of every rep.

Load as neccessary. Perfect reps only.

Ring Pull-Ups (Superset with DB bench press)

Keep the rings in a neutral or supinated grip.  Do NOT default to a pronated grip.  It is essential for should health to pull with a variety of grips.

Metcon

Metcon (No Measure)

21 MIN EMOM:
-6-10 DB Thruster
-6-10 T2B
-6-8 Box facing Burpee Box Jump

**You get to choose the number of reps you are shooting for each round.  Be honest with yourself and choose a challenging number, but make sure you can consistently hit that number every round.  You should not fail to reach your number at any point.

RX+ (50/35)
RX   (35/20)

Out of Town WOD

FOR TIME: 100 BURPEES

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