Friday WOD – 102414

Mark & Rachael

The Arrudas

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! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on 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. Pause Front Squat: 4×5, HTLW

2. 3 Rounds:
2:00 ME Thrusters 45/35
2:00 ME Strict Ring Dips / Push-ups
1:00 Rest

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

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

3. Metcon
3 Rounds:
2:00 ME Thrusters 45/35
2:00 ME Strict Ring Dips
1:00 Rest

4. C2B: 7 sets of 6, :40 rest between sets