Come hang out at CrossFit Lando – Canal Park @ 7:30 for a little Barbells and Beers social. Bring a Paleo (or non) appetizer or snack, bring some beverages, or just bring yourselves. Members and non-members welcome. Come hang out!

(if going via GPS easier to go to 25 First Street)

FRIDAY

Strength : Snatch
Find a 1 rep max in 20-25 minutes

WOD: “BarManda”
9-7-5
Bar Muscle Ups
Squat Snatch 135/95

S: 27-21-15 Jumping Pull-ups, 75/55
L1: 18-15-10 Pull-Ups, 105/75

The Program

1. Strength and WOD as written

2. Deadlift
3-3-3-3-3-3-3, all sets heavy

3a: 4xME OHS 155/105, rest :60
3b: 4xME Ring Dips, rest :60

– If you can do 15+ ring dips add a weight vest