Hey Friends!

Holy Deadlift PR’s city!  Some serious weight was pulled today.  The deadlift gods will be pleased.  And now we move to every 14-99 year old male’s favorite lift… the bench press.  Make sure you have some friends present to witness your awesomness, and also ensure you don’t get crushed to death.  Both good things.

Keep up the awesome vibe in the gym – make sure you’re high fiving the new folks and asking them really personal, awkward questions, “hey… so how frequently have you jerked since you started here?” haha

[av_video src=’https://www.youtube.com/watch?v=slMYZsiSj9I’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-26p0dt’]

Strength:

Spend 12 MInutes working up to a 1RM Bench Press

Metcon – Evasion:

Cover as much distance as possible in 20 Minutes:
Row, Run, and Airdyne as far as you can in 20 Minutes. Split them up as desired but you must:
Run at least 800m
Row at least 1000m
Air dyne at least 800m

*This is a Thrivestry WOD 🙂 Compare to 03032016 (March 3rd)