WORKOUT

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs 24″/20″
7 Thrusters 50/35/25kg
7 Chest-to-Bar Pull-Ups/Pull Ups/JPU
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs 24″/20″
9 Push Press 50/35/25kg
9 Ring Dips/Dip Station

EASTER SCHEDULE CHANGE

FRIDAY 30 MARCH
9am Class ONLY
Open Gym 10am to Noon
SATURDAY 31 MARCH
9am Class ONLY
Open Gym 10am to Noon
SUNDAY 1 APRIL
CLOSED
MONDAY 2 APRIL
9am Class ONLY
Open Gym 10am to Noon

BENCHMARK TRAINING

Games

“13.3”

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10/9′ target)
90 Double-unders
30 Muscle-ups

Hero

“Luce”

Wearing a 20 pound vest (9kg), three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.