We had a special guest Friday night in the gym.  For those of you older members, you probably remember this guy.  Coach Brock made a surprise visit. He moved to NYC three years ago and we've missed him ever since.  He jumped in with the 5:30pm crew and we all caught up for an hour afterwards.  We want to wish Brock a huge "Congratulations" as he was accepted to VCU's Chemistry PhD program that he'll start this fall.  We hope that he will drop in a few more times, now that he'll be just up the road in Richmond.  

WOD

"Gut Check"

Teams of 3
For Time: (25:00 Time Cap)
200/140 Calorie Assault Bike  (FIT: 150/100 Cals)
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Round 1 Barbell - (95/65) (45/35)
Round 2 Barbell - (115/85) (75/55)
Round 3 Barbell - (135/95) (95/65)