This weekend we will be heading to Knight’s Ferry to WOD outside. Please RSVP if you are coming so we can plan accordingly. We will meet at the parking lot that is up top, treatment across from the rafting parking lot.
On Sunday we will be closed.
On Monday we will be having a 9am only WOD. We will be doing the Hero WOD-
“Hotshots 19”
Six rounds for time of:
30 Squats
135 pound Power clean, information pills 19 reps
7 Strict Pull-ups
Run 400 meters
If this seems challenging, stuff we can and will modify appropriately. You can also work with a partner. Just make sure you come on in and join us!

Workout of the Day
Strength/Skill
3 sets of 1 Push Press or Push Jerk, 2 Overhead Squats
Week 3 of 4 – week 1 was 60% of 1RM Clean and Jerk.  You may add 5-10# to last weeks effort.
3 sets of 8 Stiff Legged Deadlift
Week 3 of 4 – week 1 was 25-30% of 1RM Deadlift.  You may add 5-10# to last weeks effort, but only do so if you were keeping the bar close to your body in a controlled manner.
Conditioning
AMRAP 10
75 Doubleunders*
15 Chest to Bar Pullups
For DU, sub 20 attempts