Tuesday 5-26-15

20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s On a 4 minute clock complete: 20 T2B 20 Burpees Max Box Jumps 30/24 in remaining time Rest 2 minutes On a 4 minute clock…

Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Snatch grip Deadlift 10 min to work up to a heavy double   AMRAP in 15 minutes: 10 Burpee Box Jumps (24/20) 15 DB Push Press 53/35 50 D/U’s

Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean) For time: 400 m Run 40 Box jumps 24/20 400 m Run 40 Squats 400 m Run 40 Med Ball Power Cleans 20/14

Partner WOD – 250 D/U’s 200 Push Presses 75/45 150 Sledge Hammer Swings 100 Pull-ups 50 Tire Flips (as a team) One partner runs 400m while the other works. Proper attire if cold.

9 Min EMOM Min 1- 15 Banded Woodchopper ea Side Min 2- 25 Med Ball Twists Min 3 – 20 V-Sit w Alternating Single Arm Slam Ball Hold 3 rounds 30/21 Calorie Assault Bike 30 Wall Balls 20/14 30 Burpees

Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! The Other Total 1RM Weighted Pull Up 1RM Bench 1RM OHS 10 Min to establish 1 RM for each movement