Strength: Front Squat 3×3 at 70%, 2×2 at 80%, 1×3 at 90%

Interval Runs, 5 rounds – Run 400 at 90%, 250m recovery jog (super slow)

**Make sure to get signed up for Mateo’s FB fundraiser. We just had another gym commit to bringing their athletes so we’ll get to throw down against some new faces!**

WOD: “Badger”
**We were going to do The Seven today but it just became a little too much to handle logistically (2 bars per person), especially with some of those busy times. Sorry! We will schedule a special wod on a weekend or something coming up where we can run people through the seven without having to worry about running over, etc.

**On a related note, I (TJ) have told the coaches that I want to make a concerted effort to get folks started and finished on time. I really do want to respect your time and find myself occasionally chatting it up too much at the beginning or watching the 530 class foam roll themselves into oblivion We will do our best to get you out on time but please do your best to show up on time so that we can start the warm-up together. Go to the bathroom, put shoes on, take care of extra mobility, etc before the wod and pay attention to the coaches so you know what we want you to do (load bars, get kb’s, etc). Much appreciated. TJ**

**Street sweeping in front of the gym tomorrow, fyi.**

Warm-up: 3×5 Snatch Dead lift (135/85), 3×5 GHD Sit-ups

WOD:
For time
50 T2B
40 Russian KB Swings (70/55)
30 GHD Sit-ups
20 Goblet Squats (same)
10 Wall Climbs

Oly Day:

Clean + Hang Clean + Split Jerk

3 at 65%
3 at 75%
2 at 80%
1 at 85%

3×5 Clean Pulls at 90%

3×10 strict hollow body pull-ups.

Here we go…M.O.M for May is Jon Bellish. He’s got a fascinating job and previously frequented shady establishments in Latin America! Meet him…

Strength: 5×5 of ring dips and ring rows. Perfect Reps.

WOD:
For time:
Run 100m with slam ball (40/20)
10 slam balls
Run 250 with slam ball
25 slam balls
Run 400 with slam ball
40 slam balls

Strength: Back Squats 5rm

WOD:

2 rounds for time: run 800, 50 med ball cleans, 100 DUs

**Make sure to sign up for Mateo’s FB fundraiser on May 25th.  It’s a good cause and gives you an excuse to work some high school kids on a clean ladder  Here’s the website **

**Put your favorite wod songs on the spotify playlists for each section of classes (530/630, 830/930, 12/4, 5/6/7).  I think you can search for my profile (TJ Binkley) and then you’ll find the collaborative playlists for the classes.  Add away, some of those classes have lonely playlists! **

“Whitten“

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

45 minute cut-off.  Please try to get there on time, if you need to roll out extensively or anything come early.  We’ll warm up for 15 min on the dot and then get started.

Strength – Press 5rm

Metcon – 12 min amrap: 6 front squats from ground (135/95), 16 v-ups, 26 k2e

Warm-up 1 mile run

21-15-9 OHSs, DUs, HSPUs and Burpees.

95lbs/65lbs

**10 minute cap**