5/5/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

Work Up to a 1 Rep Max Pause Back Squat (3-5 Second Pause)

*Please Share the Racks
*If you are not comfortable dumping the weight, please ask for pointers before going heavy

Then…

5 Rounds For Time of:
200 Meter Run
5 Ring Muscle Ups (Bar Muscle Ups) (5 Ring Pull Ups and 5 Ring Dips) (Pull Ups and Dips with Bands) 
6 Stone/ D-Ball to Shoulder (150/100) (120/80) (100/50) (80/40) (50/25)

**20 Minute Time Cap

May “COOL” Board

***Make some goals for yourself for May

– Andrew J. – Beat Bobby
– Shelly – 100# Squat Snatch
– Jess – 100# Squat Snatch

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