Monday, 8-22-16

WOD- 6 RFT: 8 Burpee Broad Jump 16 Overhead Walking Lunge with Medball 20/14 24 Weighted Sit Up 45/30 Strength – 3″(35# plate) Deficit Deadlift 6×4

For time: 50 T2B 3 Rope Climbs 3:1 50 Front Squats 135/95 3 Rope Climbs 25 Wall Climb 3 Rope Climbs 25 Deadlifts 185/125 3 Rope Climbs Bring shin protection 35 min Cap

Granite Games 15.4 Individual 13 Minute AMRAP 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups Masters 40-44 13 Minute AMRAP 10 Deadlifts (225/155) 15 Pull-ups 10 Deadlifts…

Strength- 5×5 Deadlift @75% of 1 RM WOD- 4 Minute AMRAP: 6 Alt Pistols 12 Ring Rows Rest 3 Minutes 4 Minute AMRAP: 10 Toes to Bar 50 ft Bear Crawl Rest 3 Minutes 4 Minute AMRAP: 25 Double Unders 10 Wall Balls (20/14)

Strength: Power Snatch 5-5-4-3-3 Five rounds for time of: 135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge.

Tribal Games Friday Night, no 6pm class. Strength: Box Squats 5X3 increasing weight Partner WOD Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5…