Wednesday 12-23-15

  4 RFT 50 Air Squats 25/20 Cal Row 8 Bar M/U (16 C2B Pull Up) 4 Tire Flips   *25 min Cap*   Tires are dirty, so don’t wear your Sunday best.  

For time: 50 D/U’s before each round of Snatches 155 pound Snatch, 9 reps 21 Burpees 155 pound Snatch, 15 reps 15 Burpees 155 pound Snatch, 21 reps 9 Burpees155

With a Partner Complete: 16 Rds- 30 D/U 15 C2B 15 T2B 10 DB Snatch 45/30 10 KBS 70/53

No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25

NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)

Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*