8 and 9am tomorrow, closed Christmas Day!
15 Min:
5 Min for heavy Snatch Grip Deadlift
5 Min for heavy Snatch Grip High Pull
5 Min for heavy Snatch
AMRAP in 20 minutes
5 Pull-Ups
7 Push-Ups
9 SDHP (95/65 lb)
12 Windshield Wipers
Todays Classes 8, 9:30 BBQ 1:30PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class…
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb
In teams of 2, complete for time: 50 Clean & jerk (135/95) 30 Muscle-ups 300 Double unders 30 Strict handstand push-ups 50 Snatch *Only one person may work at a time. Break up and the reps and movements as needed.
Strength: Deadlifts: work up to a heavy triple Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10 deadlifts 60-ft. handstand walk 12 toes-to-bars 12 deadlifts 60-ft. handstand walk 14 toes-to-bars 14 deadlifts 60-ft. handstand walk 16 toes-to-bars 16 deadlifts BB 150/105
The legend Annie Sakamoto!!! WOD Demo – The Chief Strength/Skill – Power Cleans The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
Stan Wong 5k @ Newport Beach Marina. Registration 9:30