Friday WOD – 101714

Hot Mess Express

Hot Mess Express

5:15 is ON for FRIDAY!

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! We need to know peeps are actually going to be showing up in the morning! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER for 5:15am classes by going to our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. Front Squat: 4×5 Pause AHAP

2. For time:
50 Double-Unders
50 Wall Balls 20/14#
50 Calorie Row
50 Second HS Hold

Performance
1. Clean: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2a. Front Squat: 4×5 Pause AHAP – rest 90s
2b. Bench Press: 4×5 AHAP – rest 90s

3. Metcon – If you are doing this version of the Metcon, plan to stay late.
For time:

100 Double-Unders
100 Wall Balls 20/14#
100 Calorie Row
100′ HS Walk

4. C2B: 7×5, :50 rest between sets