Are your taxes done?

Warm up
2 rounds 400m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Grab a barbell, go over at least 2 sets of empty bar back squats. THEN a few more sets to build to your first working weight, pay attention to the reps and percentages. They jump around

Strength
Back Squat 6@65% 3@70% 6@65% 3@75% 6@65% 3@80%

Wod
800M Run
100/80 Cal Bike
800 M Run

Partner wod

4 rounds with Partner
8 Man makers 50/35 while other partner holds plank
20 Deadlifts 275/205 while other partner holds wall sit
24 Single Arm DB Thruster 50/35 while other partner scissor Kicks

Cash Out 400 Double Unders while other partner rows.

This is not confusing, THIS IS NOT A CRISIS SITUATION you can switch spots whenever you want.
Example on the deadlifts.. one person might do 5 deadlifts while the other is wall sitting, then switch spots until all 20 are completed.

Gym Closed. Head to the Dunedin Community Center which can be found on google maps. There is a weightlifting competition and a crossfit comp that several members of the Train Harder Family are participating in.

If you are in need of a workout to do at home, here it is
Run for 20 minutes. Every OTHER minute stop and do 10 burpees. Score is total distance ran.

Remember the gym is closed tomorrow for the WOD WARS competition. Head to Dunedin to watch your gym friends!

Warm up
3 rounds
100m Run
20 Lunges,
10 Burpees,
10 Barbell Shrugs,
10 Strict Press with and empty bar

Strength- take 5 minutes to build up to your 75 percent then
Bench Press 5×5 75%

WOD:
15 Min Cap
4 Rds
250m Row
15 Wallballs 20/14
10 Strict HSPU
******THEN Max Medball Clusters 20/14 with the remainder of the 15 minutes.. if you have time left.

REMINDER!!! Gym is closed all day Saturday! Head out to Dunedin to watch everyone compete in wod wars.
DONT BE LATE TODAY. we are going to get right into things so we can get to the wod
Warm up-
2 rounds
6 paces of Samson Stretch
400 M slow run
5 pull ups

TESTING
1 Mile For Time
Max Strict Pull ups (max kipping, max ring rows is the sub)
1 Min Max Burpees (to a 6 inch target)


Take 5 minutes to review points of performance of a snatch
24-18-12-6 Squat Snatch 135/115
*In between Each Set 100m Run

*There is going to be several different ways to scale this for all the different levels of athletes at the gym. including not squatting and simply doubling the reps and doing dumbbell snatches.