WOD

[vc_row][vc_column][vc_column_text]Goblet squats and BP pushups, for about 20 minutes.  Be there.  Start your week off right.[/vc_column_text][/vc_column][/vc_row]

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Friday Surprise, lots of core/mid-line work. Don’t miss it

Rowing, box jump & muscle-ups into ring dips. Show up and see the numbers

[vc_row][vc_column][vc_column_text]Deadlift 5×3 @ 80-85% of 1RM, weighted plank-1 minute between sets DB bench press 10-10-10-10, performed between DL sets Conditioning WOD: 12-9-8-7-6-5-4-3-2-1 reps of ? & ? (57 reps of each)[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Strength or Skill:  Overhead squat 3-3-3-3-3 WOD:  Power snatches and front squats, fast and furious.  Show up and see the numbers. Watch the video and join us in our Mountain Climber challenge to support Kara as she makes her 3rd attempt to reach the summit of Mount Everest.  Yes, I said Mount Everest. We’re doing

[vc_row][vc_column][vc_column_text]Helen ++ 5 rounds for time of, 400M run or 500M row 21 KB swing 55/36 12 pullups Sneak Peek for the Week: Tuesday: OH Squat strength + Power snatch & front squat WOD Wednesday: Deadlift 5×3 at 80-85% & DB bench press 15-15-15-15 Thursday: Rowing grinder W/optional runs Friday: Ab/Core Blaster Saturday: Partner Suckfest

Results:

Friday Surprise. Show up and see what’s on the Whiteboard.

KB & DB Recovery WOD. A test of both physical and mental conditioning . Plus a whole bunch of “60’s” in the warmup and cool down.