Attention:We are hosting a Powerlifting meet this weekend. Hours will be adjusted on Saturday & Sunday 

Saturday

6am Incline

6pm-8pm Open Gym

Sunday:Closed 

Friday WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

– 

WOD:

Every 2:15 for 9 rounds (5 sets of back squats and 4 sets of pull ups) 

Alternate 

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 strict pull ups AHAP 

•10 back squats at 90% of 10RM

Bench 

Work up to 10RM

Plus 

Super set

10 bent over row AHAP

10 @ 90% of 10RM

10 bent over row AHAP

10 @ 90% of 10RM

10 bent over row AHAP

Bent over row

3×10 AHAP 

Mandatory Extra Credit

Eat some some extra carbs today.

Treat yourself you put in the work.

Drink lots of water.

Do some extra mobility.

Get ready to ride that gain train. 

And if you find the time hit up a ROMWOD session. 
Need a little cardio?

Grab a friend and do-

Teams of 2:

4 rounds

400m run (run together) 

20 dumbbell deadlift 35/50 (one in each hand)

40 doubleunders 
One person does deads while the other person doubles. The switch. Entire workout can be done outside. Only one head of the dumbbell needs to touch the ground.