**Come out this Saturday for a Brunch/Potluck to celebrate the end of the 2015 Open. There will be two separate workouts, one at 8am and one at 9am. We will announce the winning intramural team!

Bring a healthy breakfast dish to share. Come to 8am, 9am, or both!


Dynamic Group Warm-Up

2 Rounds:
5 Pull-Up
10 Burpee Box Jump Over
15 Wall-Ball
Row 10 Calories

1-3 rounds:
3 Single Leg Deadlift (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Wednesday, April 8th, 2015:

Jerk Technique

Every 45 seconds for 12 Rounds Each, of:
1st 45 sec.: 3 Jerk @ 75-80% 1RM
2nd 45 sec.: 5 Deadlift @ 70-75% 1RM

3 Rounds:
5 Tire Flips Big/Little (Add 1 or two partners to scale)
100ft. Sled Push 230/180-lb
50ft. Farmer’s Carry 70/53-lb

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