Monday, 10-22-18

WE ARE RUNNING OUTSIDE FOR 1000 METERS, PLEASE BRING APPROPRIATE ATTIRE. Strength/Skill – SNATCH GRIP DEADLIFT For time: Run 1000 meters 100 Push-ups 20 D.B Split Snatches 10 L 10 R From :36 secs. on

9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Today’s classes 4,5 and 6pm.   Last day to order from catalog is TODAY! Lots of sand outside, please clean your shoes.   Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees…

9 min EMOM min 1- 15 1 1/4 sit ups min 2 – 30 Med Ball Twists min 3- 8 KB Sit Ups ea side At minute 0: Run 800 meters 80 Push Ups At minute 10: Run 600 meters 60 Wall Balls 20/14 At minute 20: Run 400 meters 40 Alternating DB Snatches 50/35

Hang Snatch 5-5-5 4 Rounds for time: 15 Box Jumps (24/20) 15 TTB 15 Push-ups (hand release) Just because it is a hand release push-up, that doesn’t imply that flopping, or worming your way up or down is acceptable. Rigidity through the midline is an expected standard.