Wednesday, 5-2-12

  30 Min EMOM 1- 12 SDHP 95/65 2- 12 Push Press 95/65 3- 15 Sit Up 4-12 Med Ball Cleans 20/14 5- 12 Hollow Rocks

E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit

Regular hours today. Closed Sunday. 8 and 9 am classes Monday!! 30 Min Ascending Ladder 1 Clean 155/115 1 Pull Up 200m Run/Row 250m 2 Cleans 2 Pull Ups 200m Run…. Increasing cleans and pull ups by 1, run stays the same

“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20 30 Wall Balls 20/14

31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. 6 rds: 200m Hard, 100m light jog back, 100m Sprint *rest 3 min between rds* *if you don’t need the rest you aren’t going hard enough* Tempo Clean Pull – 4×3@90-95% of clean 4 second from ground to above knee into…

Stretch class with Doug today at 8am   20 min to complete: 3×12 Bench Press 3×10 DB Flys 3×15 French Press 3×25 Bench Dips 4×6 Tempo Push Up Tempo= Up pos, 5 second down, no pause at bottom, explode up For time: 50 Thrusters 135/95 *EMOM 25 D/U 3:1*