Fri. 12/31/2010

Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45

For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate)   Skill Work: M/U, HSPU, D/U’s…..

GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Thrusters 15 min. AMRAP 5 Thrusters 115/75 15 KB Swings 53/35 20 D/U’s

Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs

Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups

  Fancloth orders!!!! In Teams of 3 30 Min AMRAP 100 Pull-Ups 100 Overhead Squats 75/55 80 Box Jump Overs 24″/20″ 80 Thrusters 95/65 60 Toes to Bar 60 Front Squats 115/80 40 Burpee Box Jump Overs 24″/20″ 40 Sq. Clean Thruster 135/95