Part 1. (20 minutes)

Back Squat 3 rep max

Work up to a heavy 3 rep max

Part 2. (15 minutes)


3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Important Info.
Couple of changes on procedure at the gym starting now.
1. We are requiring everyone to sign-in at the gym, there is an ipad dedicated for this. It takes only a few seconds to do.  You may pre-enroll online at   but you still have to sign-in at the gym.
2. Later this week we will have a screen mounted showing the current class list, this is so that you can see the names and picture of fellow classmates.
3. Warm-ups are changing,  to make classes more unified and safer, the aerobic/skills section of the warm-up will be done as a class. coach lead  If you come early do extra mobility work,your body can use it. All sections of the Main WOD’s will be started at the same time now.  This does not apply to the open gym or comp team.  If you are late, jump in where you can.  Mobility will be for the first 5 minutes after class starts. If you need more time come earlier or do post wod mobility.
3, 2, 1 … GO!