Open Gym 9:30am-11:30am
Yoga 6pm
3 Rounds Not For Time:
100m KB Carry (1 front rack, 1 overhead)
30 WTD Sit Ups
3 Rounds For Time of:
600m Run
30 Calorie Row
30 Alternating DB Snatch 50/35
Suggested Mobility: Banded Shoulder Distractions 2 mins per side
Cycle Box 6pm
Back Squat- Test Build to a Heavy Single (20 min clock)
For Time: (16 min time cap)
10 Clean(squat) & Jerk 155/105
Run 200m
10 Clean & Jerk 155/105
Run 200m
10 Clean & Jerk 155/105
Run 200m
Suggested Mobility: Couch Stretch, Barbell Quad Roll Out, Russian Baby Maker Stetch
Hero WOD 8:30am
Yoga 9:30am
Matt 16
For time:
16 deadlifts 275/185
16 hang power cleans 185/125
16 push presses 135/95
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses
Run 800 meters
16 deadlifts
16 hang power cleans
16 push presses
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.
Look! They clean up nicely!
Lifting 7:30am
Cycle Box 8:30am
Open Gym 8:30am
Yoga 9:30am
CrossFit 9:30am
AMRAP in 16 minutes of:
15/12 Calorie Row
8 Power Cleans 135/95
10 Burpee Over Bar
Cycle Box 6:30am
Mash 5pm
Yoga 6pm
Benchmark WODS You Choose
WOD #1: Eva
3 Rounds For Time of:
800m Run
30 KB Swings 70/53
30 Pull Ups
OR
WOD #2: Kelly
5 Rounds For Time of:
400m Run
30 Box Jumps 24/20
30 Wall Ball 20/14
Friday, Get Your Stretch On!
Open Gym 9:30am-11:30am
Lifting 5:30pm
1 Rep Max Deadlift
For Time:
50-40-30-20-10 Air Squats
10-8-6-4-2 Deadlift 275/185
Suggested Mobility: Cat and Cow x10, Scorpion Kicks, Downward Dog, Foam Roll Low Back
8630 Argent St. Suite A 
