Wednesday 1-20-16

Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

Strength/Skill – Hang Power Snatch 3 R.F.T. 10 – Hang Power Snatches 135/95 15 – Chest to Deck Clapping Push-ups (Scaling will be provided) 20m – Bear walk

Strength/Skill – Push Jerk 10 – H.S.P.U.’s 20 – Wall Balls 20/14 30 – Knees to Elbows 40 – Push Jerks 135/95 50 – KB Swings 53/35 60 – Double Unders

6 RFT: 10 DB Thruster Press (Thruster + Push Press) 30/15 12 Pull Up 14 V- Up 16 Box Jumps 24″20″

Breakfast frittata recipe! Ingredients: 8 eggs 4 blocks of meat, (I used meatballs) 8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions nonstick spray 3 T avocado, 1 block fruit per serving hot sauce (optional) chili powder, salt and pepper Preparation: Start by cubing the…

Strength: Bench Press 6X3 24 min EMOM Min 1- 10-15 Push Ups Min 2- 15 KBS 53-35 Min 3- 20 Good Mornings Min 4- 30 Med Ball twists