Tuesday, 2-11-20

 “Lesley” 35 min AMRAP 24 Jump Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees   Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is…

Box Squats 5X5 increasing weight   Running Clock Min 0 100D/U’s 2:1 25 Burpee Over Bar 15 Deadlifts 315/215 at min 10 100 D/U’s 20 Burpee over Bar 20 Deadlifts 275/185 at Min 20 100 D/U’s 15 burped over Bar 25 deadlifts 225/155  

  Strength: Bench Press 5X5   Partner WOD   6RFT Row 15/12 cal Max KBS 53/35 While partner 1 rows, partner 2 does KBS. Switch. Each person does 6 rds.

Skill: 20 Min to work on Handstands, Strict HSPU or HS Walks WOD: EMOMx16 1. 10 Clean and Jerks 155/105 2. 10 Box Jump Overs 30″/24″ 3. 10 Snatches 155/105 4. 10 Pistols Alt *SCALE as needed*

With a partner complete: 25 min AMRAP: 12 t2b 8 hang power snatch 115/85 4 ohs 115/85 * 100′ shuttle run alternate every 25′  after every rd. shuttle run count as 4 (1 rep every 25′)* *split reps however you’d like*

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Teams of 3, AMRAP 25: 100 Calorie Row, 50 Clean and Jerks (95/65) 100 Calorie Row, 50 Clean and Jerks (135/95) 100 Calorie Row 50…