Thursday, 7-17-14

Strength/Skill – Power Cleans 3-3-3-2-1 15 min A.M.R.A.P. : 10 – Burpee Pull-ups 15 – P.J.’s 95/65 20 Medi-Ball Cleans

WOD @ Bottom of Page Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit to a diet…

PARTNER WOD THURSDAY Memorial Day Murph Participants Strength/Skill – Snatch Grip Deadlift 1-1-1-1-1 4 .R.F.T. 40 Reverse Sit-ups with Ab Mat 20 Box Jumps 24/20 10 Snatch Grip Deadlifts 80-85% of 1RM

20 Min to work on Clean and Jerkincreasing weight 12 min Amrap 1 Snatch 155/1053 Clean and Jerks30 D/U’s

30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball (20/14lbs @ 10″/8″ target) Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.

Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s