Thursday, 1-30-14

6 min E.M.O.M. – Even Min. – 20 Air squats Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r) Strength/Skill – Shoulder Press 3-3-2-2-1-1 30-20-10 reps for time of: Push Press 115/85 Chest-to-bar pull-ups

Skill/Strength Box step-ups with loaded barbell @ 25%, 50%, or 75% of bodyweight 5-5-5-3-3 each leg WOD Football Gone Bad 3- 5 minute periods 1. DB Thrusters 45 lbs (sub in barbell with 95/65) 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this…

5 Min EMOM 8 Strict Press *Stay light* For time- 100′ Single Arm OH Walking Lunges 50/35 80 KBS 53/35 70 DB Snatch 50/35 60 T2B 50 Pull Up 400m Run *25 min*

HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER

5 min EMOM: 3-Position Muscle Snatch (floor, below knee, above knee) 3 Overhead Squats Rest 1 Minute 7 min EMOM: 1 Power Snatch + 1 OHS + 1 Sq. Snatch 18 min EMOM Min 1 – 18/14 Cal Row (10/8 AAB Cal) Min 2 – 10 Hang Power Snatch 75/55 Min 3 – 12 T2B

We are open this afternoon!!     12 min to complete 4×4 Weighted Pull Ups 4×4 Weighted Dips 0:00 – 5:00 Buy in – 100 D/U ..then.. AMRAP 12 OHS 95/65 8 Box Jump Overs 24″/20″ 5:00 – 8:00 rest 8:00 – 13:00 Buy in – 100 D/U …then.. 8 OHS 115/85 8 Box Jump…