ANNOUNCEMENTS

Whole Life Challenge - Challenge yourself, challenge your family, challenge your friends…$45 to register.  Register here.

ULTIMATE ATHLETES SEMINAR Crunch time!  Sign up for this NOW!  This weekend!  $300 too steep?  Ask Aush about spreading it out over three payments of $100!

TODAY’S WODS

Stretch!

Level I

3×5 Pull-Up (negative, strict, weighted)

Shoulder Press 3×3 (go heavy!)

For Total Time:

250m Row (x4, rest 45 secs between efforts)
THEN
accumulate 60 secs in an L-sit

*Time starts during first 250m row sprint, do ALL 4 row sprints with 45 secs rest between them, immediately after last row sprint begin to accumulate 60 secs in an L-sit, time stops when you have 60 secs in the L-sit.

Cinch!

Level II

20 mins to find 1RM Clean (NO power cleans today).

5 Rounds

5 DB Deadlifts (40/25#)
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press
Run 200m

*You may combine 5th deadlift into first HPC, you may combine 5th HPC into a Squat Clean for first Front Squat, you may combine 5th Front Squat into a Thruster for the first Push Press on each set.

Stroll!

Level III

Jerk – heavy single

Power Snatch – 70% x 2 x 2, 75% x 1 x 3

Push Press – 75% x 5, 80% x 5 x 2

4 rounds
20 Russian KBS 2/1.5
Row 300

Rest 90 Seconds between each round

Strut!

Gymnasty

4 Rounds (not for time)

5 1/2 FL Pulls
5 L Pull-Ups -or- Wide Grip
6 Hanging Windshield Wipers

Rest 10-20 secs between exercises and 2-3 mins between rounds