WARM UP 3 Minute Jump Rope Plyos ENDURANCE 5 Rounds for Total Reps: Tabata DU Tabata Burpees Tabata Thrusters (45/35) WOD 4 Rounds for Time (20min Cutoff) 400m Run 10 HSPU 12 Deadlifts (155/105) Rx+ (185/125) 15 Box Jumps (24/20) Rx+ (30/24)

WARM UP 400m Run PVC Warm-Up Barbell Warm-Up STRENGTH 15 Min to Find Max in Following Complex: 3-6-9 Shoulder Press – Push Press – Push Jerk WOD 3 Min AMRAP: 10 Burpee Over Bar 10 Power Snatch (135/95) – 2 Min Rest – 4 Min AMRAP: 12 Burpee Over Bar 12 Power Clean – 2

REMINDER: TOMORROW we are hosting the Texas Strongest Man and Woman Championiship! Because of this, there will ONLY be a 7:30-8:30 AM class. After this hour, the gym will be closed in preparation for the competition. The competition will start at 10:30 AM and admission will be $7 ($5 for any MCFSA current members!). So

WARM UP 400m Run :30 Drills x 2 Seal Jumps Samson Stretch (Right and Left) Air Squats Push-ups Wrist Stretch STRENGTH 5×3 Pause Front Squat (:03 @ Bottom) WOD For Time: 50 Situps then 3 Rounds of: 15 Power Snatch (95/65) Rx+(115/75) 15 Pull-ups then 50 Situps

WARM UP 2 Rounds: 250m Row 10 Lunges 10 Pushups 10 PVC Good Mornings 10 PVC Pass Thrus MOBILITY 3:00 Stations Lacrosse Ball – Feet Trap Smash Foam Roll (Quads) WOD 2 Rounds: 3:00 to Complete 250m Row ME Power Clean (135/95) Rx+ (155/105) – 3:oo Rest – 3:00 to Complete 200m Run ME Shoulder

REMINDER:  This Saturday 4/12/14 we are hosting the Texas Strongest Man and Woman Championiship!  Because of this, there will ONLY be a 7:30-8:30 AM class.  After this hour, the gym will be closed in preparation for the competition.  The competition will start at 10:30 AM and admission will be $8, so please come and watch some of the strongest athletes

WARM UP 3:00 Jump Rope PVC Warm Up SKILL  Handstand Push-up Work WOD With a Partner Complete 5 Rounds of the Following: 20 HSPU 25 Box Jumps (24/20) 30 KBS (24/16) Rx+ (32/24) *Share Reps Any Way

ATTENTION:  This Saturday 4/12/14 we are hosting the Texas Strongest Man and Woman Championiship!  Because of this, our class schedule this weekend will be modified.  There will ONLY be a 7:30-8:30 AM class.  After this hour, the gym will be closed in preparation for the competition.  The competition will start at 10:30 AM and admission will

WARM UP 200m Run :30 Drills x 2 Jumping Jacks Walking Lunges Bar Hang Handstand Hold Lunge to Instep Pushups Rest STRENGTH 4×5 Front Squat WOD “Fran” 21-15-9 Thrusters (95/65) Pullups

WARM UP 10 Min to Complete: 500m Row 400m Run 2:00 Jump Rope 20 Air Squats MOBILITY Psoas Stretch on Low Box 5x :30 FSQ Holds (AHAP) WOD For Time (16:00 Cap) 800m Run 4 Rounds: 10 HSPU 10 KBS (24/16) 800m Run RX+: 800m Run 40 HSPU (4” Deficit) 40 KBS (32/24) 800m Run