12-16-15

Strength: 3 position clean Power, hang, floor: work up to a heavy complex   AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53

7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min

Water or Coke – Incredible !!!!! Can you believe this….? Very interesting!!! And this is not even about the sugar content! WATER #1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population) #2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. #3. Even…

3 rounds for time 5 pistols (each leg) 10 pullups 30 D.U.’s 5 wall climbs 10 KBS (53/35#) 30 D.U.’s Rest 1:00 :45 Mins past the hour: 10 MIN EMOM – 100m Sprint

Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Squat Clean + Push Press + Push Jerk + Split Jerk Heavy Complex over 6 sets 21 Min AMRAP: 20 Sit Up (15 GHD) 15 Box Jump Overs 24/20 10 KBS 70/53 5 Deficit HSPU (45/25 plates)

Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65