Strength: Back Squat 3 Rep Max

WOD: For time

1000 m Row

then 2 Rounds of Barbara

50 Air Squats

40 Sit Ups

30 Push Ups

20 Pull Ups

* DO NOT rest between rounds of Barbara

Weighted dips 5RM

“DT”

5 rounds

12 Deadlifts 155/110

9 Hang cleans 155/110

6 Push jerks 155/110

Be on the look out for the next two barbell shrugged episodes featuring Coach Justin!

Snatch 1RM

10 Minute AMRAP

200m Run

25 Situps

10 OHS 95/65

Our own Travis Mayer from sister Gym Silos finished 2nd at the south east regionals and is going to California to compete in the CrossFit Games! Congratulations, Travis!

3RM Front Squat

Compare to: Thursday, May 1, 2013

WOD:

800m Yoke Carry 135/95

-Watch your step

1RM Clean & Jerk

WOD:

1 Push-up
13 Box Jump-Overs 24/20
5 Double-Unders
12 Box Jump-Overs
6 Double-Unders
10 Box Jump-Overs
8 Double-Unders
7 Box Jump-Overs
11 Double-Unders
3 Box Jump-Overs
15 Double-Unders
1 Push-up

-Scale for DU’s is Tuck Jumps

Due to Coach Justin being at Regionals until Monday, Barbell Club will be CANCELED this Thursday and Sunday!!!!

Take some time to rest, recover and we will see you at 5 on Tuesday!!!

5xMR Strict Pull-ups

-Scale with Ring Rows

Compare to: Monday, April 29, 2013

WOD:

2rds:

1min Overhead Lunges 75/45

1min Rest

1min Hang Cleans 75/45

1min Rest

1min Mountain Climbers

1min Rest

-Score is total reps.