Time to test your hard work from the last three months of 5-3-1 and have some fun!

Heats of 6 people, you will have 3 attempts at your best lift for the Back Squat, Bench Press and Deadlift

Saturday April 2nd, heats start at 9am

Please arrive on time and plan to be at the gym for 1 1/2 hours.

Register HERE!!


15 Minutes to a Heavy Front Squat
10 Min AMRAP
5 Dips (banded)
10 Plank Shoulder Taps
10 Cal Air Bike
2 Minute Rest
10 Min AMRAP
20 Tuck Crunches
Rest :30
10 Superman
Rest :30
10 Min AMRAP
2 Muscle Ups (strict if possible)
6 Shoulder Taps/Arm
8 Box Jump Step Down
2 Minute Rest
10 Min AMRAP
20 Hollow Rocks
Rest :30
20 Arch Rocks
Rest :30


Thought for the Day:

Man cannot discover new oceans unless he has the courage to lose sight of the shore. ~ Andre Gide

Categories: WOD

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