Thursday, 2-28-19

With a Partner Min 0-8 15 alt sets of KBS 53/35 rest 2 min Min 10-18 Build to a Heavy 3 Bench Press rest 2 min Min 20-28 Max alt sets of 15/12 Cal Row

Strength: Back squats 5 sets of 4 reps @ 70%   WOD: 4 RFT 50 Air Squats 3 Rope Climbs 25 Wall Ball 20/14 rest 1 min between rds.

NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY Skill/Strength – Split Jerk 1-1-1-1-1 15 min A.M.R.A.P. 20 – Reverse Walking Lunges 15 – Weighted (Plate 45/25) Sit-ups 10 – Snatch Grip Deadlifts

Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Hang Power Clean 1RM 1-2-3-4-5-6-7-8-9-10 Hang Power Clean 70% of 1 RM H.S.P.U.’S

Money is due on all pre-orders! Strength- Bench Press 10×3 Ascending weight each set (not a max set of 3) Weighted Pull Ups 6×4 Ascending weight each set (not a max set of 4) WOD- Death by… 20′ Farmer Carry 53/35 *If you drop the KB at the end of each set its a penalty…

Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″