Thursday, 9-20-18

For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters

Weightlifting 20 min to complete: 4×8 Single Arm Bent Over Row 6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar* 4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings* 4×12 Banded tricep pull…

BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25

Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots

6 and 7 am classes cancelled today. Strength: Front Squat 5 @ 65% 3 @ 75% 1 @ 85% Every 2 min for 10 min 3 @ 75% of 1 RM 3RFT 200m Row 100m Walking lunges 50 Air Squats

“Annie” 50-40-30-20-10 D/U Sit Up Work up to 70% of 1RM Front Squat then.. E2MOM for 10 Min 1 Pause FS+ 2 FS *5sec pause at bottom*