Tuesday, 9-13-16

8 and 9:30am  classes Monday. BBQ 1:30     For reps; 7 Min AMRAP 12 Weighted Sit ups 35/25 10 DB Snatches 50/35 rest 3 min 7 Min AMRAP 12 Deadlift 185/125 3 Wall Climbs rest 3 min 7 Min AMRAP 30 Box Jump Over 24″/20″ 20 KBS 53/35 10/7 AAB Cal

Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols 7-6-5-4-3-2-1 Back Squats – 133/195 10-20-30-40-50-60-70 Double-Unders

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 2 Front Squats + 1 Push Press x 5 Complete as many rounds as possible in 20 minutes of: 95-lb. thrusters, 5 reps 95-lb. hang power cleans, 7 reps 95-lb. sumo deadlift high-pulls, 10…

Strength Push press: find your 1RM 5x3x3x3x1x1… WOD 4 rounds for time: 5 Squat cleans (155#/105#) 21 KBS (53#/35#) 9 burpees

Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups