Sessions: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

3rds
21 Back Squats
15 Front Squats @ 40-45% of BS
RX+) add 9 OH squats
Rest 7 min
*Score time for each rd

optional
Run the block 3 times
or
Rom Wod

Rest Day!

Open Gym times: 5.30-7, 11.30-12.30, 5-7

10rds
Row 200m
Farmer Carry DnB w dual 70/55 kb

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Big Things happening soon

5k Sat April 27th there is a 5k at Arvest Ballpark @ 8am. Here is the link https://app.regwiz.io/register/projectzero/573 The cost is 25 dollars and goes towards helping foster kids find forever homes. Its been a long time since we did a gym 5k and this would be a great one to jump in on. Love to see everyone there and having a good time!

Sunday April 28th - Sunday School! After the 12.30 session on Sunday we will do a short 30 minute crash course covering the concepts outlined in Alan Christianson’s book, The Metabolism Reset. The book deals with the proper functioning of the liver and how up to 40% of Americans are estimated to have a fatty liver. The goal is the cleaner the liver, the more active, or ‘flexible’ our metabolism.

Sat May 4th - BOOM! its that time again! 540 Crawfish Boil!!!! Brian is back at it again, providing all of us with THE BEST mudbugs in the area. Its always a blast and you should def clear your calendar.

5rds
10 Thrusters A)95/65, B)75/55, C)65/35
10 G2OH
10 OH / Front Squats
10 GHD's / Med Ball GHD
10 Pullups / 5 MU- either
10 DB Snatch A)70/50, B)50/35, C)35/20
10 DB OH Jerk
Run 400