Friday, April 14, 2017 – GOOD FRIDAY HOLIDAY

“Give light, and the darkness will disappear of itself.” — Desiderius Erasmus

HOLIDAY SCHEDULE – Due to Good Friday, we will not have evening classes tonight. The three morning classes, 5:45, 8 and 9 a.m. will run as scheduled, and we will have open gym from 10 to noon Friday.

041417 WOD

A. Group warmup

400-meter run or 500-meter row

B. Three sets of:

Deadlift x 6-8 reps @ 20×1

Single-arm DB shoulder press x 6-8 reps / arm

Strict toes-to-bar x 8-10 reps

Rest 90 seconds between rounds

C. 8:00 AMRAP

100-meter sprint

15 American kettlebell swings (53/35)

Programming by CrossFit Invictus