PLEASE NOTE!
Half of the parking lot will be closed tomorrow 4/20/15 from 7am – 5pm for maintenance. If you plan to be at the gym during those hours please plan accordingly by parking in the back or off site. If you park in the designated spots your vehicle will be towed. Thanks!
HAPPY BIRTHDAY MATTIMAL!
We would like to wish one of our resident bad asses, Matt Verbrugge, a very happy birthday. V, Mattimal, Verrrrbrrruuuugge or whatever colorful name you have for him, has been with us since the beginning. He is an extremely hard worker and more importantly a phenomenal human being. Whenever you need anything V is always there. He is the consummate competitor that will do anything for his team. He is a persistent and patient person that always leaves it all on the workout floor. We have had a ton of great times with V, and are excited for many more to come. Let’s hear it for V! Happy Birthday buddy, Enjoy!
WARM UP:
3 Rounds
20 Double Unders (60 Singles)
10 Pass Throughs
10 OHS
10 Good Mornings
10 Muscle Snatch
Then:
Shoulder Mobility
SKILL:
3 x 20 V-UPS (Weighted)
Pair With:
3 x 10 Weighted Glute-Bridges (Your Choice)
LIFT:
Snatch Complex
*1st Pull – 3 Sec. Hold – High Hang Full Snatch
3 @ 60%
3 @ 65%
2 x 3 @ 70%
WOD:
“150409”
For Time:
20 Burpees
20 Hang Squat Snatch (135/95) (115/75) (95/65) (75/55)
20 Bar Muscle Ups
20 Hang Squat Snatch
20 Burpees
*Sub. Bar MU for Jumping Bar MU or 20 Ring Dips accordingly.
POST WOD:
Roll & Mobilize
