Wednesday, 4-17-13

Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press

Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! The Other Total 1RM Weighted Pull Up 1RM Bench 1RM OHS 10 Min to establish 1 RM for each movement

Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 Then, on the 2:00 for five sets Five back squats at 60% 1RM, + five chest slapping push-ups

BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25

Come watch the open. Heats start at 5:30. So does the wine!!!   WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Strength – Box Squat – 5-5-5-5-5 W.O.D. – For Time – 20 S.D.H.P. 95/65 30 Walkout Push-ups 40 D.B. G.T.O. 50 T.2.B. 100′ O.H. Walking Lunge 45/25 w/ plate 200m SPRIIIIINT!!!!!!!!!!!!!!!!!!!!!