Thursday, 7-11-13

15min  to complete: 3×8 Elevator Dips 3×10 Glute Bridge Floor Press 3×12 Diamond Push Ups 30 Good Mornings 45/35 30 Toes to Bar 30 Reverse Lunges – Front Rack 135/95 30 Good Mornings 30 Reverse Lunges 30 Toes to Bar 30 Good Mornings

Strength- 5 sets of: 3 OHS between 60-90% of 1 RM   WOD- 1-12 Deadlift 225/155 HSPU

Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS

STAY TUNED FOR DELAYED OPENING.   Back Squat 5×5 @ 50-60% of 1 RM Teams of 3 24 min AMRAP 120 Wall Balls 20/14 30 Power clean 185/125 90 AAB Cal 60 Power Snatch 155/105 60 Cal Row 90 Thruster 135/95

Strength: Back Squat 1×8 @60% 1×8 @65% 1×8 @70% 1×8 @75% WOD: 1-10 10-1 Push Press 155/105 T2B * Begin Every Round with 5 Goblet Squats 70/53* * Scale As Needed *

Weightlifting 4×15 Reverse Hypers 4×10 Glute bridges (both legs) 4×8 hip thrusts, weighted if wanted E2MOM for 10 min- Deadlift 10 @ 50% 10@ 60% 8@ 60% 6@ 70% 6@ 75% of 1RM 5 min AMRAP 10 Hollow Rock 10 Push Up rest 2 min 5 min AMRAP 10 Walking Lunges 10 Front Squat 95/65…