Friday, 3-8-19

Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 7AM class Saturday. Strength: Strict Press-5×3 @65% of Jerk Push Press- 5×3 @70% of Jerk Push Jerk (not split)- 5×3 @75% of Jerk WOD: Death by- T2B+ KBS 53/35 Min 1- 1 t2b & 1 KBS Min 2-…

Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min

50 Reps Each with Emty Bar Hip thrust Floor press Zercher squat Bent-over row Strict press Biceps curl Alternating lunges SDHP Good Mornings Pogo hop

For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate)   Skill Work: M/U, HSPU, D/U’s…..

12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*

Christmas party is Dec 15th. $20.00 per person. Sign ups at the front desk.    Every 2:00 for 18 min 1 Power Clean + 3 Hang Power Clean + 1 Hang Sq. Clean For time: 60 Deadlifts 135/95 45 OHS 135/95 30 S2OH 135/95 *20 min Cap*