Announcements
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
- B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th!
- BEACH WOD and BBQ Saturday May 31st! CLICK HERE
- FREE Invitational Multi box Throwdown @ CrossFit ATR CLICK HERE
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of (your 1RM +20lbs).
“+” denotes do that number of reps and then as many as you can until failure
Deadlift: 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD
5 Bar Muscle ups (Sub 10 CTB Pullups)
10 Burpee Ball Slams (30/20)
20 Double Unders (60 singles)
200m run
4 Rounds for time