Friday 7-31-15

NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY Skill/Strength – Split Jerk 1-1-1-1-1 15 min A.M.R.A.P. 20 – Reverse Walking Lunges 15 – Weighted (Plate 45/25) Sit-ups 10 – Snatch Grip Deadlifts

Burgener Warm-up Skill – Snatch Balance W.O.D. 10/9/8/7/6/5/4/3/2/1 OHS 95/65 C2B PULL-UPS GHD SITUPS DOUBLE UNDERS

Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Lateral Bar Hops Pull ups Rx – 135/95 Advanced – 115/80 Beginner – 95/65

“Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest

Strength/Skill – •Front Squat – 65%x6, 70%x5, 75%x3, 70%x5 Don’t max out!! 5 – Wall Climbs 10 – Deadlifts 315/225 15 – Bar Facing Burpees 20 – C2B Pull-ups 25 – Pass Through’s 30 – KB Swings 53/35 35 – Wall Balls 20/14 40 – D/U’s 45 – K.B. Walking Lunges 53/35 (One Bell) 50…

GET YOUR PARTNER FOR TOMORROW. IF YOU DO NOT HAVE ONE DO NOT WORRY. WE WILL FIND YOU ONE. Strength/Skill – Hang Power Snatch 5 @ (65%),4 @ (70%), 3 @ (75%)X2, 2 @ (85%) WOD starts @ exactly 30 mins. past the hour In teams of two, with only one partner working at a…