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Michel Chenard ... Why are we being kept in the dark for today's workout?
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry
2 Rounds of: 10 Burpees + 10 Banded Squats + 20 Banded Lateral Steps + 10 Lunges + 10 Chinups + 10 Pushups + 10 Situps + 20 Mountain Climbers + 30 Jump Jacks.

Front Squats 72kg/160# x2x3.
Strict Overhead Press 38kg/85# x2x3.

AMRAP12:
30 Double Unders
10 Ring Dips
Score: 10 Rounds + 30 Double Unders + 4 Ring Dips

hhhmmmm...I'm guessing that 104 Ring Dips in 12 minutes might leave me a little sore this week. wink emoticon

Cooldown:
CrossOver Symmetry
Bench Press 3RM to 46

6 Rounds:
30 Mountain Climbers
15 Burpees
10 Chinups
Time: 16:35
Noon Open Gym: Light warm-up, Front squats to 55x3. Depth felt questionable on last rep. Repeat next week.

5 p.m. Group:
Warm-up
Bench press 3RM to 41
6 rounds:
30 Double unders
15 burpees
10 chin-ups
Score: 15:53 (rx)

Was sick and bummed out over the weekend. Felt GREAT to be back at 'er today with my WOD buddies Claire and Megan, under Coach Jodi's guidance!
6km Run - 7RPE - good pace today :)

Front Squat 3RM to 56

Warmup

Benchpress 3RM to 39

6 Rounds
30 DUs
15 Burpees
10 Ring Rows

14.40 - last 2 rounds were super hard!
Bench Press 3RM
65, 80, 90, 100, 110, 116 / 255

6 rounds of:
30 Double Unders
15 burpees
10 chinups
Time: 9:35

Nice work 6pm! and don't worry everyone I am back at 6am tomorrow so I will post early ;)