Saturday, 1-5-19

Closed! Enjoy your families!!! Friday: 9AM Class, 4 and 5PM Class.

Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups

5X3 HBBS @ 65% – rest 90 sec. *Notes: Down and up quick, no pause. Make sure to hit absolute full depth. 4 rounds for total working time: 30 KBS 24/16kg 12 HSPU (regionals standard) 12 C@B Pullups Rest 1:1 Compliments of Outlaw

Strength: 10 min EMOM Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups Odd: 12-15 T2B 21 Power Snatches (115/80) 21 Burpee Box Jump 24/20 15 Overhead Squats (115/80) 15 Burpee Box Jumps 9 Squat Snatches (115/80) 9 Burpee Box Jumps

NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 “NUTTS” Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the…

Strength: Snatch High Pull +Hang Power Snatch + Overhead Squat work up to a heavy single Build to Heavy Single 40-30-20-10 Reps each for time: Kettlebell swing, 53/35 Kettlebell front rack walking lunge, 40/30 Single arm kettlebell snatches, 40/30