6amgroupthumb2Bright smiles at 6am: Mike, Amber, Nisa, Cailyn, Jen, Chris, Aaron, Liz, Brett, Tyler, and Mike. (click for full size photo)

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Strength Cycle Week 3, Day B5 Front squat 3 x 5. Add 10/5lbs to last Friday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Friday's weight. Deadlift 1 x 5. Add 10/5lbs to last Friday's weight.

Level III and II: if you wish, tempo for squat is 2-3-1-2 (two seconds down, 3 sec hold at bottom, 1 sec up, 2 sec hold at top) Level I: concentrate on grooving good motor patterns.

2. "Jackie" For time: Row 1000m 50 Thrusters 45/33lbs 30 Pull-ups

LIII: as rx'd, penalty of one burpee for every second over 9 minutes. LII: pull-ups assisted as needed LI: 30 thrusters w/ weight scaled as appropriate (use dumbbells if necessary), 20 pull-ups or ring rows

Heats of 10, staggered starts at 6 min intervals.

Have fun!

"Jackie" is the WOD at this month's Ladies Night!

Ladies Nightthumb Click for full-size