Friday, 5-9-14

With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)

Strength/Skill – 2 Push Presses + 1 Jerk x 5 3 R.F.T. 30 KB Swings 20 Toes to Bar 10 Barbell Overhead Weighted Lunges (5/leg) Rx – 1.5/1, 135/95 Advanced – 1.5/1, 115/80 Beginner – 1/1, 95/65

“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups

WOD- 15 min AMRAP: 50 D/U 25 Pull Up 10 Hang Power Snatch   WOD- 14 Min EMOM: Even- 10 Burpee Over Bar ODD- 6 shoulder to overhead 135/95

Annie 50-40-30-20-10 D/U’s Sit Ups 30 min EMOM 2 Back Squats @80%

STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″