Thursday 12-17-15

Happy Birthday coach Marcus!!!   Thanks again to all who donated to 31 Heroes. We raised $842.00!!   Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button)   For time: 10-20-30-40-50 DB Snatch 50/35…

Strength – Weighted Push-ups 5x5x5x5 21-15-9 Deadlifts 275/185 Box Jump – 30″/24″ Inverted Burpees

Warm up: 3 RDs at easy pace 10 Air Squats 10 DB Push Press 5 Push Up 3 Burpee 10 BB Thruster 8 Min EMOM 10 Sit up + 10 Hollow Rock “Kalsu” 100 Thruster 135/95 EMOM 5 Burpee *20 min Cap* (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He…

Warm up:3 three rounds: 3 pull-ups,7 burpees, row 250 meters, Burgener. W.O.D Seven rounds for time of: 5 Handstand push-ups 185 lb Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders

PARTNER WOD SATURDAY Strength/Skill – Bench Press 5-5-5-5 50-40-30-20-10 Sit-ups 30-25-20-15-10 Front Squats – 115/75

Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders