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

Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out

Skills

Box Jumps

Metcon

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups