WEDNESDAY 150401 

Bench Press 5,3,1,1,1 Repetitions

Rest as needed then,

Complete Two Rounds for Maximum Pull-ups

On a 4:00 Running Clock,
Run 400 Meters
Bench Press, 21 Repetitions
Pull-ups, As Many Repetitions As Possible

Note: On the strength component, work up to a new 1 Repetition Max effort on the Bench Press. For the AMRAP, men’s prescribed weight is 135lb. and women’s weight is 85lb. Rest up to 5:00 between AMRAP Rounds.

Aaron DC

Aaron “DC” Van Brunt during the Wellness Lecture Series

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On Saturday, March 28, 2015, Aaron Van Brunt spoke before a packed house about the concepts of midline stability and core strength. Aaron repeatedly reinforced the value of attending a dedicated Yoga practice to stretch, strengthen, stabilize and mobilize the low back. Thank you Aaron for another great lecture and your passion for helping our Athletes achieve health and wellness.

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Wednesday Special Programs

WaterWOD (10:00 AM – 11:15 AM meet at HQ for Van Transportation to pool)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds for Time (20:00 Time Cap)

Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs

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