If you haven’t seen the schedule recently, Open Gym is now starting at 3:00pm. Come pick up heavy things with “The Skinny Strong Guy”. Seriously, someone called me that the other day. I won’t be skinny much longer. More peanut butter like Rich Froning…

WOD

HBBS: 3X5@75%, 3X3@85%

-then-

For time:

Run 400m

3 rounds of:
5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

3 rounds of:
5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

*Strict 20 minute cap.

EXTRA

1) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec. DEMO
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

2) 7X2 Clean Deadlift + LowHang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec DEMO

2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO
Anytime you see “a” and “b”, they should be alternating sets.