Monday, 2-12-18

1,500 rep W.O.D. 10 Rounds for time: 100 Single Unders 10 Burpees 10 Sit ups 10 Push ups 10 KB Swings 10 Pull-ups

Bench Press – 5-5-3-3-1 For time: 3 RFT: 500m Row 5 Squat Clean Thrusters, 185/135 3 RFT: 10 Burpee Pull ups 5 Squat Clean Thrusters, 155/105 3 RFT: 20 Pistols (10/side) 5 Squat Clean Thrusters, 135/95 One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp     Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…

Back Squat 3×10 @ 75% For Time: 1000m Row 3rds: 25 Pull Up 7 Push Jerk 135/95 *Scale as needed*

2RDs 10 DB Strict Press 10 Squats 10 KBS 5 Min EMOM 5 StrictPress rest 1 min 5 Min EMOM 2 Pause Split Jerk (2 second pause in dip, 2 second pause in catch) rest 1 min 7 Min Build to heavy Split Jerk 5 RFT 21 Wall Ball 20/14 18 Alt. DB Snatch 50/35…

Strength: OHS work up to a heavy triple   Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises