Saturday, 8-24-13
4 Rounds:
7 Toes-2-Bar
15 Air Squats
then…..
4 Rounds:
7 D.B.Hang Squat Cleans (45/25)
15 Hand Release Push Ups
then….
100 Double Unders
4 Rounds:
7 Toes-2-Bar
15 Air Squats
then…..
4 Rounds:
7 D.B.Hang Squat Cleans (45/25)
15 Hand Release Push Ups
then….
100 Double Unders
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest…
W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.
Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Back Squat – 2×3 @70% 2×2@…
WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s