ChrisClean

On Wednesday we’ll have printed copies of the new Summer schedule for you guys.  A few things are changing:  In the afternoons we’ll be joining the 3:30 and 4:30pm classes into one class at 4pm.  Thursdays we’ll be adding some specialty classes and the focus will be on Endurance & Oly with WODs happening at 5:30, 6:30, and 10am as well as 5:30pm.  We’re also rolling out our wildly popular Kids Summer camp and our new High School athlete training programs.  The blog will be updated but be sure to get a copy for your refrigerator as well.

21/May/2013 Tuesday WOD

Warmup:  Deadlift 5 reps followed immediately by your choice of 5 or 10 HSPU’s then rest 1:30.  Complete 3 rounds, increase load each round.

WOD

21, 15, 9 Burpee Deadlifts*

Run 200m after each set.  With a sandbag.  Guys get the big ones, women have the small ones.

*Do a burpee, then jump up and do a deadlift.  No clap required on the burpee.

Gold:  225/153  Silver:  185/123  Bronze:  135/93

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