Thursday, 9-4-14

Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…

Strength: 15 min to find your 1RM Back Squat   “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25   Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure

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

Partner Row 2000m Row/ Partner Holds 2 Plates…35/25….No 10lb plates allowed!! Switch when your grip gives out.   15 Min EMOM Min1- 5 Deadlifts 225/185 Min2- 10-15 Supine Ring Rows Min3- 10-15 Burpee Box Jumps  

Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each

Closed for Thanksgiving. 9AM class Friday. No PM classes. Strength/Skill: 12 min EMOM 7 weighted Pull ups 7 weighted Dips 3RDS 10 Power Cleans 135/95 15 Burpees 20 T2B 25 D/U’s