Let's welcome aboard:

Jesse Hammond, Joe Cipetelli, Cate Sullivan, Pam Sullivan, Jens Gardner, Amit Kanvinde and Jordan Moniz! W00t!

Let's welcome back Kelly Lee, Tara Goddard and Janice Pfeif!

And to celebrate, let's WOD for 20 minutes and frolic like Bears with Barbells.

As far as possible in 20 minutes:

• 1 bear complex (135/95)
• 1 run (200 m)
• 2 bears
• 2 runs (two 200m runs)
  
• 3 bears
• 3 runs (three 200m runs)
  
• etc

Today we make room for Jello.

Snatch five sets of three -- going from the high hang to mid hang to the floor each set for flavor. Or, if you like and are more dialed in...reverse that.

Then...We kick it old school and get our bench on

5x5 bench press. You can rock barbells or dumbbells

Please welcome back the "Gametime" workout. This means that we think this is the WOD you are going to smote. You are going to leave nothing on the table. Take everything off the table. Crush. Destroy. The best scores of the day (male and female) along with the best effort will get a WODKILLA t-shirt.

7 Minutes in Heaven. Once through, with gusto and flair:

For reps:

• 1 min overhead squats (45/35)
• 1 min box jump (20”)
• 1 min double unders
• 1 min pull ups
• 1 min sit ups
• 2 min row (count each calorie as 3 reps)

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Someone famous once said, "How can you miss a jerk? I don't understand it. You just cleaned a shit-ton of weight! Celebrate it with a jerk!". So...let's make those jerks today! And then celebrate that with some sprints! Sense the theme these days yet?

Training:

• 5x3 clean and jerk
• 8x100 yard sprint, use the walk back as a rest

Today, we are asking you to compromise your core a bit, and then challenge it. You're game, right? Of course you are!

Booyah!

4 rounds of:

30 second front, back, and side planks then... (only once) Max reps backsquat at 70%

Wait...what's that I hear? A you don't know what 70% of your back squat is? Well, we will help you figure it out. Boom. Done.

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