500m Row sprints x 4
-exactly 3 min rest in between each set

Untimed (but do as quick as you can):

21-15-9 of the following exercises:

1. 65% of 1RM of a Strength movement(squat, deadlift, clean, shoulder press, snatch, etc…)
2. Something you are weak at
3. Pick this exercise based on #1 and #2, fill in the blank for left over body parts.

Come to class with the three exercises already picked out. You will get no help in deciding what to choose.

New Gym Update:

A big thanks to Mike for putting together this wicked structure:

And thanks to dennis for slapping this on the front of the building:

We are all set to move in by May 1st, and start having classes on the 3rd.

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