18 May 2015 18 May 2015
Monday 18 May 2015 '18 May 2015'

**A couple of admin notes**
1. Our Competitors WOD will start tomorrow from 530-7 pm. This comp time DOES NOT replace regular classes, it is in addition to. There will be a lot to do, so this training will not run like normal classes. The first two weeks will be a trial period for anyone that is interested. Athletes that are interested in participation should have a good knowledge base of all fundamental movements. There will be only “fine tuning” guidance from the coaches that are on hand! If you have any questions or concerns, please feel free to ask. Have fun, train hard!

2. “Murph” will be on Monday the 25th at 10am. Bring your own vest.

Athletic Conditioning

Front Squat-
5 @ 65%, 5 @ 75%, Max Effort @ 85%

3 Rds for time of-
20 – Calorie row
15 – Pull-ups
10 – Hand stand push-ups

*15 minute time cap

Daily WOD


5X1 Hang Snatch (just above knee) @ 80% – rest as needed


7 rounds for time of:

5 Strict HSPU (or kipping if unable to go strict)
10 TTB

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