WOD

A. EMOM for 10 minutes:
1 power snatch + 3 overhead squats
*increase weight as able
*the goal is to hit EVERY rep - we don't want any failed reps today, so keep that in mind when choosing weights

B. AMRAP in 12 minutes of: 
30 Abmat sit-ups
15 wallballs (20/14#)
15 pull-ups

C. 50 Supermans or hip extensions, not for time

Upcoming Events

March 15-April 15: World Erg Challenge - Don't forget to log all your warm-up rows and any meters you log during workouts!

Saturday, April 23 - All 4 Heroes competition benefiting the National Military Families Association; Register now! - You must register before April 10 to receive a shirt!

Edesia Meals Delivery

Looking for a no-fuss way to make the switch to paleo? Edesia Meals are fresh, wholesome and delicious chef-prepared paleo meals delivered right to the gym each week! You can check out their menu and place orders at www.edesiameals.com. Brochures are available at the gym. (Tip from Coach Bex: the curry chicken salad and the chicken bacon salad are the bomb!)

Don't know what paleo is? Ask a coach or post in the comments!

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