Murph is this Saturday…I need a head count for the BBQ.
3 X 5 Back Squat all @ 80% or more.
Every 90 sec:
1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure.
3 RFT:
30 Med Ball Cleans (20/14)
50 D/U’s
10 Hang Power Snatch (115/75)
E2MON 5 Burpees
Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…
10 min EMOM 1 Push Press and 1 Push Jerk work towards a heavy double 5 rounds for time: 5 Thrusters 135/95 10 Burpee Box Jump Overs 24/20 15 CTB Pull ups
For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters
Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups
Krista Debs just swing’n!!! Amy….about to start cleaning!!!!! Skill/Strength – Bench Press 5-5-4-3-2 21-15-9 Thrusters 95/65 Ab Mat S/U’s 45/25 Plate S.D.H.P. 95/65
Strength/Skill – Push Press 3-3-3-3-3 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat Post time to comments….show us what you have!!!