Max Effort

Dead Lift
Bench

Skillwork: Snatch Balance

Grill Out Friday

Let's celebrate the return of nice weather!

Our first "Grill Out and Chill Out" of the year will be Friday 3/23 after the evening classes

Bring a dish to share or just come hang out

Monday WOD

5 rounds for time

5 pull ups

10 burpee wall balls

15 kb swings

400m run

no open gym today

St Patty's Day WOD

Warm up - "Lucky 7"

2 rounds, 7 reps each exericse: PVC pass throughs; Jumping Jacks; Ball Slams; Ring Dips; Supermans; Squats; and Double Unders

WOD - "4 Leaf Clover of "Death by""

With a continuously running clock, perform 1 exercise until unable to accomplish total within the minute. Only perform 1 exercise until failure, rest 3 mins and start next exercise death-by

- 1 minute - perform first set of exercise

- 2nd minute - perform second set with escalation

- 3rd minute - perform set with third ...etc

- Squat Jumps -- start at 5 reps, +5 each rep (minute 1 - 5, minute 2, 10, minute 3, 15, etc)

- Dead hang pull ups -- men start at 3 and escalate by 2; women start at 2 and escalate by 1

- Push ups -- men start at 5 and escalate by 3; women start at 2 and escalate by

- 20 meter sprint -- all do the same