Announcements

May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm

May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell

Main – WOD

View Public Whiteboard

Warm-up

Skip 200M Meters
10 Down dog up dog
20M Duck Walk
3 x 10 perfect squats
3 X 20 Sec hand stand hold
1 min couch stretch each side

Skills

Rowing

Metcon

Metcon (Time)

3 Rounds for Time
40M Farmer Walk (heavy as you can)
10 Ring Dips (Scale w/ fixed)
15 Straight Leg Sit-Ups
20 Cal Row

Challenge

Roxanne Burpees