Thursday, 3-31-16

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…

Murph is this Saturday…I need a head count for the BBQ. 10 min EMOM 40 yd all out sprint 7 min AMRAP 10 Front Squats 135/95 10 Burpees over Bar Rest 3 Minutes 7 min AMRAP 10 Pull Ups 10 Push Press (115/85)

Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*

The Cause Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…

  30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*

Strength/Skill – OHS 3-3-3-3 with 1 second pause at the bottom @ 70-80% of 1RM. AMRAP 20 Minutes 6 Handstand Push-ups 9 Deadlift – 123/185 12 Pistols