Monday
Deadlift
3-3-3-3-3
Post load and number of sets at heaviest load to chalkboard/journals
Must lower load rather than dropping. Touch and go not necessary.
Compare to most recent 1RM deadlifts: Dec 26 2016, August 8 2016, Feb 13 2015

Tuesday
Four Parts, rest between each part
I. 10 rounds of Tabata, bottom-to-bottom air squats
Five point reduction for each time the “bottom hold is broken”
Post total number of squats

II. 3 rounds of max duration handstand hold followed immediately* by max duration hang from pull up bar. *A 10 second transition time is expected. Rest as needed between each round. Post total amount of time across all 3 rounds, minus the 30 second transition time

III. 10 rounds of Tabata toes to bar
Post total number of reps to chalkboard/journals

IV. 500m row for time
Post time and new PR to chalkboard/journal and PR whiteboard.
Compare to current PR on whiteboard.. to the nearest 10th of a second!

Wednesday
Three rounds for time of:
250m row
21 banded hip extensions (2/1″)
21 abmat sit ups, butterfly
400m run
Post time to chalkboard

Thursday
Back squat
5-5-5-5-5
Post 5RM to chalkboard/journals and perhaps PR whiteboard
Compare to Nov 21 2016, July 26 2016- for volume

Friday
Five rounds each of max reps of:
1 minute power clean (70/55kg)
1 minute push ups
1 minute strict knees to elbows
Post total reps for each separate movement to chalkboard/journals
No rest between rounds, no rest between movements

Saturday
9:30am Big Group WOD

Monday-Thursday 5pm
Open Training Hour