Free Saturday= YES!  9:00 am at the box.  We get there at 8:55 or so.  Don't panic if you show up and there's a crowd waiting outside.   They are friendly folks.  Don't ask about Bryce's socks.  He has a condition(I think he caught it from DBL).  We do our best to get folks out of there by 10:00 am.  

No Friday Lunch.

Friday P.M. WOD= Hooverball!

Friday AM WOD:

Round 2 from the Dave Tate "Time Under Tension" (if this sounds like a description of your work life, so sorry):

Squat

Romanian Deadlift

Band Row

Wide Grip Pullup

Barbell Curl

KB/ DB hammer curl

Each set will last 30 seconds.  This time we will work through the plan as drawn up, completing three sets of each movement before rotating.

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 (10 single rep sets)

Perform the following 5 exercises in Tabata format (20 seconds on, 10 seconds rest for 4 minutes):

Kettlebell snatches

Pushups

Wall Balls

Bottom-to-bottom squats

Sledgehammer blows.

Move from one exercise to the next with no rest in between.  20 minutes of pure fun!

Lunch WOD is on.  Early P.M. WOD is on.  Box closes at 5:30 on Tuesdays this summer.

WOD (copied and pasted from T-Nation):

 WOD will be modified to suit available equipment.

 Chest, Shoulders, Triceps