Friday, 1-3-14

STRENGTH/SKILL – 5X3 Low Hang Snatch (3″ off floor) – heaviest possible, rest 60 – 90 sec. Notes: These should be performed UB if possible, but it is not required. -then- For time: 30 Double-Unders 3 Power Cleans @ 155/105# 30 Wall Balls 20/14# 6 Power Cleans @ 155/105# 15 T2B 9 Power Cleans @…

Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65

21-15-9 KBS 53/35 Goblet Squats 53/35 D/U’s (63-45-27) * 5Min Cap* Handstand walk/push up/hold practice *15-20 Min* 100 OHS 95/65 for time *10 T2b penalty for dropping barbell* *10 Min Cap*

“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,…

10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs

No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! Strength/Skill: Snatches every 1:30 for 15 min 3@60% 3@60% 3@65% 3@65% 3@70% 2@75% 1@80% 1@85% 1@85%+ 1@85%+ Please know your numbers before you come in. Partner WOD: One partner will work at a time. Partner #1 will complete the full…