DT DT (Time) 5 Rounds for time:12 Deadlifts, 155# / 105#9 Hang Power Cleans, 155# / 105#6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more about DT click here

Mercury Front Squat (3, 3, 3, 3) (level load) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAPRx:12 front rack lunge 115/85#24 Russian twists 45/35# Scaled:12 front rack lunge 95/65#24 Russian twists 35/25# Allow Rx+

RowWOD Metcon (Time) In Teams of 2: 12,24,48,24,12Clean and Jerk 135/95BurpeesK2ERow

4/22/16

4/18/16 Metcon (Time) 5, 10, 20, 10, 5Rx:WBS 20/14#Power snatch 115/85#Bent over row 115/85#*400m run after each round Scaled:WBS 14/10#Power snatch 95/65#Bent over row 95/65#*400m run after each round 35 minute time cap

Fondue Front Squat (Take 15-20 minutes to find 1 rep max) Metcon 4 RFTRx:15 KBS 70/53#40 DU15 Ring dips Scaled:15 KBS 53/35#40 DU attempts/ 20 DU/ 80 SU15 Banded ring dips or dips on box

Fran Day Testing We will be starting a 5 week cycle focused on improving our Fran time. We will retest on May 6. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Rest 5 minutes before doing Fran Light! Fran Light (Time) 21-15-9Thrusters, 45/35Jumping Pull-ups

Con We will be closed Easter weekend! Metcon (AMRAP – Rounds) 28 minute EMOM:Rx1st min 8 hang cleans 135/952nd min 10 Push Jerks 135/953rd min 12 box jump overs 30/244th min 14/12 cal row Scaled1st min 8 hang cleans 95/652nd min 10 Push Jerks 95/653rd min 12 box jump overs 24/204th min 12/10 cal row […]

Sorry Weightlifting Snatch Balance + Hang Snatch + Snatch + Overhead Squat (1x1x1x1) Metcon Metcon (Time) Rx200m run15 bar facing burpees15 snatches 95/65# 200m run12 bar facing burpees12 snatches 95/65# 200m run9 bar facing burpees9 snatches 95/65# Scaled80/55# * 20 min time cap

Son Forge will be closed Easter weekend. Metcon (Time) 4 RFT Rx24 DU21 WBS 20/14#18 KBS 70/53#15 pull-ups Scaled24 DU attempts or 2:1 SU21 WBS 14/10#18 KBS 35/2615 banded pull-ups or ring pull-ups