Morning classes cancelled, afternoon and evening classes on as scheduled.

Strength: Every :20 for 5 min 2 Power Snatch @50% of 1 RM Power Snatch 5 RFT 15 Burpee Over Bar 10 Deadlifts 315/225 3 Rope climb *20 min CAP*

14 Min AMRAP 60 Wall Ball 20/14 50 c2b pull up 40 Slam Ball 30/20 30 t2b 20 Burpee (If you finish the burpees within the 14 min, start over from the wall balls.) Strength 6×2 Snatch This is a full snatch, drop the bar and reset between doubles.

THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT  AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT.   STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5   3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

Strength: 4×4 Sumo Deadlift start @60% 1 RM Deadlift and build if comfortable Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb. Operator Cpl. Kevin van de Rijdt, 26, of the…

Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill – SDHP 10 HSPU 20 Wall Balls 20/14 30 Knees to Elbow 40 Burpees 50 SDHP 75/45 60 D/U’s