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Friday will be Jeff Bowden's (Jefe's) last day. He is moving to Dallas with a new job. We will miss him and the excitement he brings to the gym. If you see him over the next couple days, be sure to tell him good luck! Come back again soon Jefe!

Unfortunately, more bad news Luke R. is leaving us too, he is moving to NC. We wish him the best!

Thursday

Warm Up: 3- 5 mins

run or row 400/500m
Walking/Lunging Samson Stretch with stretch overhead
Pass thrus

Strength: Strict Pullups
3x5
If Tuesday was successful, try adding 1 rep per set. Once you reach 3x10, decrease band size or increase weight. Try 3x5 at new weight/resistance.

Burgener:
3 warm up sets with pvc or bar or very light weight. Focus on form, especially the second pull.
1 muscle snatch
1 overhead squat
3 Position Snatch 

WOD: Snatch one rep every  minute on the minute for 15 minutes. (Squat Snatch)

Chris Spealler: 200-180lbs. Post the highest and lowest loads.

Miranda Oldroyd demonstrates the "finish" position. This is the final position she will be in before she aggressively pulls herself under the bar