Strength -Snatch Balance 3-3-3-3-3
W.O.D. 21-15-9
Front Squat 135/95
Push Jerk 135/95
Pull-ups
A very cool video by Paul Schneider.
“This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity.
It’s a race against the clock that we all must face, and a reminder to breathe, because you can.”
Strength: Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*
Strength: Jerk 6 X1 as heavy as possible 4 RFT 12 Burpee over the bar 8 Push Jerks 155/105 4 HSPU
For time – 200 D/U 3:1 1 mile Run 50 Wall Ball 20/14 25 Burpee 10 ring M/U ( 20 Pull Up & 20 Dips)
For time: 1-10 Sq. Clean 185/125 10-1 Burpee Pull Up 100m run after each round!!
7 min A.M.R.A.P. 7 Burpees on 25lb plate 7 Strict Pull-ups For load: Hang Snatch 2-2-2-2-2 Bench Press 3-3-3 Snatch-grip Deadlift 3-3-3
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Deadlifts 5 X 3 Reps @ 75% 4 RFT 400m run 10 KB Deadlifts 70/53 100′ Farmer’s Carry 10 KB Deadlifts 20 Burpee to Plate