Thursday, 5-15-14

Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX 3 RFT 15 Alternating One Armed K.B. Snatches – 53/35 15 One Armed (Racked Position) K.B. Walking Lunges

Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*

  As of right now gym will be open at 4. If you plan on coming please come early, should it get bad, I might close early!! I will not cap class. Stay tuned for closings or delays.   30 Min to Complete: 6×1:00 L-R-C Plank 6×8 Single Leg Glute Bridge, each leg 6×10 Single…

Strength/Skill – Weighted Chin-ups STRICT 5 x 3. If not weighted 5 x 8 15 Minute A.M.R.A.P. 4 Turkish Get Ups 53/35 8 Medi-ball Cleans 20/14 100m Run

5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*

Strength/Skill – Thrusters 5-5-5-5-5 4 R.F.T. 20 – O.H. Walking Lunges w/ bar 45/30 20 – T2B 200m – Sandbag Run 40/20