GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 Sandbag squats @ tempo 3 sec down
10 frog pumps

LEG STRENGTH/REVERSE PYRAMID
Back squat
10 @ 75% (work up to 75% in 3-4 sets of 3-5 reps)
Rest 2-3 minutes
10 or more @ 70%
Rest 2-3 minutes
10 or more @ 65%

BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
8 Barbell curls
10 Banded tricep extensions

3 sets of:
8 Dual dumbbell Bicep curl and press https://www.youtube.com/watch?v=LqaT7MqAQlg
8 Dumbbell rear delt raise
10 Banded face pulls https://www.youtube.com/watch?v=IndIttUTNMU

CharityWOD

We are at 22 teams! Next week, we will reveal the workout.

ALL TEAMS, PLEASE READ BELOW:

• I still need most of your team names, please update the registration form ASAP
• Remember to make checks out to Special Olympics. $50 minimum per team. WE ARE NOT CHARGING CREDIT CARDS – ALL THE MONEY IS GOING TO THE CHARITY, SO PLEASE BRING CASH OR A CHECK. 
• I must have everything – registration, team names, payment – by May

  11 (next Friday).

If you’d like to purchase a CharityWOD shirt, you can also note that on the registration sheet.

Ascent donated bags of protein and shaker bottles for the top teams in each division. And we had special bricks made as trophies (see below).

And…don’t forget about the anniversary party at 1 PM at Chuck’s house (address provided at gym). We’ve ordered BBQ and kegS (one cider, one beer); and we will have plenty of water, sodas, mixers, etc. Please bring a dish to share.