April 19, 2018

April 23-27: Bring a friend week!

May 12th: 5 year anniversary party!!
4/19

Warm-up
Coaches choice
Strength
Back squat
5 reps at 60-65%
3 reps at 70-75%
2 reps at 75-80%
Then
1x20 @ 65% (up 5lbs from Monday)
***You must go unbroken without re racking the barbell. If you didn’t test your before the program started, start with a reasonable weight. You will build by 5lbs every time you do this over the next few weeks so it is important to stick to your percentages and add your scores to Wodify to keep track!
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP
12 Power snatches 95/65#
400m Run
Cool Down
Cooldown
2:00 Lizard stretch (Right)
2:00 Lizard stretch (Left)
Optional Accessory
3 sets
:45 weighted plank hold
Rest 60 seconds
:30 L-sit/Hanging knee raise

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