Friday, 8-3-18

Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…

30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*

Don’t forget to place your gear order. Sale ends Saturday. 10 min EMOM 3 OHS *Work up in weight* rest 2 min 10 min EMOM 1 Snatch Grip Deadlift + 1 Hang Power Sntach + 1 Power Snatch + 1 Sq. Snatch *Build to a moderate weight, not a max* “Diane” 21-15-9 Deadlift 225/155 HSPU…

Strength/Skill – Deadlift 3 x 3 “The Bear Complex” 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press

Please bring a sweat towel!!   With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row