Good Friday

There will NOT be an 18:30 (6:30pm) class. We will only have a 16:30 & 17:30 (4:30 & 5:30pm) class tomorrow night. Morning hours will remain the same.

WOD

Do Five 3 minute rounds with a 1 minute rest between rounds of:

12 burpees

7 Sumo Deadlift High pulls 95/65lb

max reps of any of the following:

Bar muscle ups 6 points

Strict pull ups 3 points

Chest to bar 2 points

kipping pull ups 1 point.

You may do any combo of the ‘pull ups’ you want to maximize your points.

Thursday

EMOM

First 2 minutes 10 push presses and max rep sit ups

Second 2 minutes (add weight) 9 push presses and max rep sit ups

Third 2 minutes (add weight) 8 push presses and max rep sit ups

Fourth 2 minutes (add weight) 7 push presses and max rep sit ups…etc.

Continue with the rep scheme descending down to 1 heavy rep and max rep sit ups.

Post weight and total sit ups to whiteboard and the Zen.