WOD 03.18.2016 Friday

Strength

Back Squat

  • 3 x 1 (95%)
WOD

We will have 6, 7 and 9 am classes. 16.4 Heats will start at 10:30 am.

4 Rounds for time

  • 15 Cal Assault Bike
  • 15 GHD (15 v-ups or sit-ups)
  • 9 Bench Press, 185/120# (should not be more than70% of RM)

4:30 PM

Open Workout 16.4
Public google document will be available by 10pm on Thursday to register for a heat