13.03.30

We want to congratulate everyone on an awesome job with the Open!!! We couldn’t be more proud of each and every one of you!! Be proud of yourselves! You all kicked major ass!!!

Get ready for the in house comp… Coming up in less than 2 weeks… There is still time to sign up!

A few details…
Doors open at 8am.
Athlete briefing a 8:30am. All competitors MUST be there for this!! No exceptions!
First heat starts at 9am on the dot!!!

Full schedule will be released next week.

There will be 3 WODs. 2 AMRAPS and a strength ladder.
Actual WODs will be announced at the athlete briefing.

New strength program starts this week. Strength days will be M-T-T-F. Same lifts each day, just different percentages. (Same as we have always done it.)

Monday, March 30

Warmup:
See whiteboard

Strength:

Back Squat

3×10 @ 65% of 1RM

 

WOD:

EMOM 14

Odd – 5 OHS + 20 DU’s (60 singles)

Even – 5 Box Jumps (24/20) + 7 Wall Ball (20/14)

 

V – 135/95

JV – 115/75

FM – 95/65

 

Cashout:

FT

30 Sledge Hammer (Alt. arms)