Friday

Strength
Front Squat
3x5 at 70%

WOD
3 Rounds For Time:
10 Chest to Bar Pull-ups
10 Front Squats 165#/110#
10 Burpees

Matt Dzik

Monday

Strength

Squat Clean and Jerk at 80% - 5x3 no TnG, same weight across

Overhead Squats 1x10

Front Squat 5x5 @80% across

WOD

5 rounds NOT for time of:*

Max Rep Bench Press, Bodyweight

Max rep unbroken Chest To Bar Pull ups

No rest between movements, 3 minute rest between rounds

Coaches Liliana, Dean and Tom

Monday

Strength
Overhead Squat 3RM
Front Squat 5x5 Front Squat at 75% across

WOD
5 rounds NOT for time of:*
Max Push Press, Bodyweight
Max Toes To Bar
No rest between movements, 3 minute rest between rounds

Congratulations to Jason, Bart, Ray and mike (above) for taking 2nd in the all men's division. Congratulations to Tom, Dean Cristina and LILLIAna for taking 2nd in the mixed division in the battle of the ages competition. 

Friday

WOD
"Mexican Jumping Beans"
5 Rounds For Time:
10-8-6-4-2 Squat Cleans 155#/105#
100-80-60-40-20 Double unders

Strength
Front Squat 3x3 same weight across
Back Squat 3x3 same weight across
 

Bryan Reel