Gym is open
Wod- 50,40,30,20,10
Sdhp
Kb swings
Push up
Pull up

Wod:
5 rounds
100 jumping jacks
100 m/c

Wod:
Grace

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Wod is (28)

Wod:
50 wall ball
50 push up
3 rounds

Wod:
Run 6
10 box jumps
10 sdhp
10 thrusters

Wod;
10 clean
8 pull up
6 squat

21-15-9
Hspu
Dead lift

Normal business hours this week. Charles is back :)

Hours for Friday( 4 May 2012).
- NO gym in the morning we will be open only in the afternoon( 4:00pm - 7:30pm) .

Wod: 3 rnd
10 box jumps
10 kb swing
10 -1 arm kb squat
Run to fence

Wod: 5 rounds
5- deadlifts
5- clean
5- front squat
5- push press
5- back squat
4- runs

**Wednesday (2 May) gym hours
5:30am to 7:20 am.
4:00 pm to 7:00 pm

Wod:
100 squats, 5 push press 75 squats, 10 push press 50 squats, 15 push press 25 squats, 20 push press