Another great weekend. Are those arms a little sore from SHRED? That’s okay, we’ll give them a bit of a break for Monday. But keep up the hard work. I love what I’m seeing from the new people as well as our experienced athletes. Great work guys!

Oh, one minor issue. We have air squats in today’s wod. Murph is always a bit of a survival situation, but the air squats have not been great. We have to get LOWER. Let’s work on that today. These are sets of 9. Let’s fight for depth. Check it out . . .

Part A

In any order

30/24 Cal Bike of Choice

20 AbMat Situps

30/24 Cal Ski

20 AbMat Situps

30/24 Cal Row

20 AbMat Situps

Part B

15 Minutes to find 1 rep max of . . .

Power Clean

Part C

“The Chief”

5 Rounds of 3 minute AMRAPS

1 minute rest after reach round

3 Power Cleans 135/95

6 Push-ups

9 Air Squats

Performance: 115/80

Fitness: 95/65