Good Friday Schedule – No 5:30pm or 6:30pm classes

Specialty Classes Today

Yoga – 7:30pm

Strength / Skillwork

Bench Press
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
Use safety catches! Spot each other!

WOD

5 Rounds for time of:
10 Cals. Bike
10 Deadlifts 185/105# [245/185#]

Larger classes will need to stagger and/or have some do WOD first before Strength.

Alternate WOD
Andres’ BDay WOD

For time: (Cap 20:00)
Buy-in: 49 cal Row
then 4 rounds of:
16 Thrusters 65/45# [95/65#]
70 Double-unders or 250 singles [Rx+ must do D/Us]

Elements

5 Rounds for time of:
200m Run
20 KB Deadlifts 55/35# [70/55#]
10 Hanging Knee Raises [T2B]
10 Box Dips [Ring or bar dips]

For those that shouldn’t do deadlifts, substitute 20 air box squats. Pick a box height according to how low you can go without compromising spinal alignment.