Monday, 8-19-19

Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 100 Thrusters 95/65 100 Chest to Bar Pull-ups 100 Thrusters 95/65 100 Power Snatches 95/65 100 Box Jump Overs 24/20 100/75 Calorie Row *30 min cap*

Strength: 3-Position Power: Snatch Power, Hang Floor work up to a heavy complex EMOM 15 Min 1 – 5 Power Snatch @ 75% Min 2 – 50 Mountain Climbers Min 3 – 20 Weighted  Ab-mat Sit-Ups 35/25

Strength/Skill – Hang Power Clean – 5 x 3 TnG 2014 Regional Event 4 21-15-9-6-3 reps for time of: Strict handstand push-ups 195/125-lb. front squats Burpees

Strength/Skill – 10 mins. to find your 1 RM for the following complex – 1 Deadlift – 1 Clean (Hang or Power) – 1 Front Squat. This was a WOD this past weekend that Matt, Dillon, Lorissa, Lucy, Kevin, Ann, Mark and Diana did. The following eight competitiors: Your strength/skill – is where you were…

E2MOM Power Snatches 3@65% 3@70% 2@75% 2@ 80% 1@85% 1@85+% 1@85+% 1@85+% 15 Min Ladder 1,2,3,….Power Snatches 115/80 1,2,3….Thrusters 1,2,3….Burpees

I will be automating soon. Please see front desk to update email and cc cvv # .   Strength: 3X5 Snatches At 70% 3X5 Power Snatches at 80%   15 min. A.M.R.A.P. 1 Skin the Cat/ scale 20sec L hold 5 Wall climbs (5 sec. hold at the top) 10 Diamond push-ups 15 KBS 53/35…