Saturday, 2-4-12

EMOMx10 Odd: 20/15 Cals Even: 10 DB Strict Press 45/35 Every :45 x 3 – 10 Strict Pull Ups, Rest 2 Min Every :45 x 3 – 15 Pull Ups Rest 2 Min Every :45 x 3 – 10 C2B 2 Rounds For Time: 10 DB Snatch Right Arm 70/50 50 Double Unders 10 DB…

Strength: Push Press+Push Jerk 2 PP & 1 PJ x 7 start @ 60% of Push Press and build 5 RFT – 20 Russian twists 20/14 10 Right arm OH walking lunge 40/25 20 Russian twists 10 Left arm OH walking lunge

6 Min AMRAP- 10 t2b 5 OHS 115/85 Rest 3 Min For Time: 800m Run 60 KBS 53/35 50 Sit up 40 Burpee Box Jump Overs 30 Power Clean 115/85 20 HSPU 800m Run

Every 2 min for 10 min 1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch For time: 25 Power Snatch 115/85 50 Burpee Box Jump Over 24″/20″ 50 Power Snatch 75/55 100 Box Jump Over 24″/20″ *22min Cap*

Strength: 8min EMOM Starting at 60% 2 Clean High Pulls +  1 Power Clean   WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups

Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges