EMOTM (every min. on the min.) for 15 min of:
Jumping Squats and Pullups
Minute 1: 1 Jumping Squat, 1 Pullup
Minute 2: 2 Jumping Squats,2 Pullups and so on…

Tomorrow is Bring-A-Friend Day!!

4 rds of:
max rep weighted pullups in 1min with 2 min of rest
*Post weight and # of reps to comments

Then:

3 rds for time of:
15 Push Press (135/93#)
15 Ring Dips
15 Box Jumps
* Post time to comments

15 min to find 3Rep Max then:
4×6 @ 85%
2×10@ 60%

Bring-A-Friend Day this Saturday!
Tues/Thurs 6:30am Class Beginning May 1st!

For time:
100 KBS (2/1.5)
100 Evil Wheels
http://www.youtube.com/watch?v=eV_cNSeT66s
*Break up as needed

Pedro at the MidAtlantic Affiliate Challenge