Today we had time remaining in class after the WOD and I encouraged you to stay and stretch instead of hurrying off to home/work/store. Flexibility is important to your athleticism and overall well-being. Making stretching a regular part of your daily routine will likely result in improved flexibility, which means a better squat, an improved overhead position, etc. and can make you less prone to injury. Come take one of Sasha’s yoga classes, buy a yoga DVD and downward dog in the privacy of of your own home, or hang out after the WOD and stretch those warm muscles – you will never regret being more flexible.

WOD
Parking Lot Farmer Carry (1/1.5)
20 Pull-ups
20 Bar Roll-outs
Parking Lot Farmer Carry
20 Pull-ups
20 GTO (65/95)
Parking Lot Farmer Carry
20 Pull-ups
20 Lateral Bar Hops

A few reminders:

• If you are interested in getting your body fat tested, register at the front desk.  Registration will be open through 4/30, however we will open up time slots to non-CFBF athletes after Friday at 5pm.  You can read more about Bod Pod testing here.
• If you have your unassisted pull-ups and dips, join us for a Muscle-Up Skill Session on Sunday from 8am to 9am.  Sign up on the whiteboard by the rowers.
• We will have Open Gym this Sunday morning from 9-10:30.  This is not a coach led class, but rather a time for you to come in and work on your skills, row, or lift.

STRENGTH
12-10-8
Back Squat @ 65% of 1RM

WOD
AMRAP 12
Barbell Complex 85/115
4 Power Cleans
3 Thrusters
2 Push Press

STRENGTH
12-10-8
Floor Press @ 65% of 1RM

WOD
“Helen”
3 Rounds
400m Run
21 KB Swings (1/1.5p)
12 Pull-ups

Matt will be leading a Muscle-Up Skill Session on Sunday from 8am-9am. If you have unassisted pull-ups and dips, then this class is for you! Sign up on the whiteboard by the rowers to let us know you are coming.

STRENGTH
12-10-8
Overhead Squat @ 65% of 1RM

WOD
3 Rounds
10 Hang Power Clean 95/135
10 Push Jerk 95/135
20 Ring Push-ups

STRENGTH
Back Squat 3×2 @ 85% 1RM, then 1×8 @ 55% 1RM

WOD
AMRAP 4
6 Ring Dips
6 KB Swings 1/1.5p

Rest 2 min.

AMRAP 4
6 Jump Squats
6 Med Ball Sit-ups 14/20

Rest 2 min.

AMRAP 4
1 Rope Climb
15 Push-ups

There were a lot of sweat angels on the floor today!

STRENGTH