Friday 5/5/17

Derby Hours!
Friday – No 5:30p Class
Saturday – No 10:30a Class
Sunday – regular classes resume

Strength Cycle: Post-Open Cycle – Week 5

Strength/Skill
E3M15M
5 Back Squat @ 75-85%
*Heavier than last week. No oly’s belt or sleeves. Clean it up.
+
6-10 DB Hammer Curls – It’s getting warm outside. Gotta get the guns ready for display.

WOD
3 Rounds
5 Thrusters – L: 115/75; S: 155/105
10 Box Step Overs (S: Jump Overs – 30/24″”)
10 Burpee Pullups (S: 5 RMU/BMU)
*Thrusters are heavy, but they should stay unbroken. We want to see you finish sub-15min, and many should be sub-9min.

Daily Reading
1. My 2016 Kentucky Derby Experience Was Glorious, Drunken, And Ridiculous
2. How to get your drunk ass home from Derby

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