06212016 WOD and announcements

6/21/2016 WOD and announcements.

***PLEASE NOTE 6pm and 7pm classes this Friday are canceled
We will be staging for the competition.
**** new yoga time Tuesday’s 6:30am with Jess starting tomorrow morning. Definitely give that a try.
***Heat! It’s hot. And the forecast says hotter. Please come hydrated! Drink lots of water.

Every 2 mintues x 3
7 :03 pause Back Squats
Rest 2 minutes
Put 50% of your 1 RM Back squat on the bar
and do AMRAP Front squat. You can only rest
at the top of your squat for :02. Exceed the :02
pause and the set is done.

800 m run
2 Chest 2 Bar
2 Deadlifts 65% of 1 RM *up to 315
20 Doubles

600
2
4
20

400
6
6
20

200
8
8
20