Friday, 10-18-13

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. 5RFT 10 HSPU 20 OH Walking lunges 45/25 30 Weighted Sit Ups 45/25 20 min cap rest 3min tribal games wod 10 Min Amrap 50…

4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!

3-Position Clean- (floor, below knee, above knee) + Jerk 60%x1 65%x1 70%x1 75% x 3 sets 15 Min AMRAP- 6 OHS 135/95 12 t2b 18 Wall Ball over the shoulder 20/14

No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25

Strength/Skill – O.H. Squat 6 x 2 “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups

Strength/Skill: Deadlifts 5RM For time: 5 rope climbs 15′ 5 Clean and jerks 95#(65#) 4 rope climbs 4 Clean and jerks 115#(75#) 3 Rope climbs 3 Clean and Jerks 135#(95#) 2 Rope climbs 2 Clean and jerks 185#(115#) 1 Rope climb 1 Clean and jerk 205#(125#)