Friday, 11-8-13

July 4th regular morning classes only No afternoon classes. F Strength/Skill – Deadlift – 10 Rep Max 5 R.F.T. 10 Goblet Squats (Plate 45/25) 10 Seated Twists (Plate 45/25) 10 Front Lateral Rises (Plate 45/25) 10 Burpees (On Plate) Plate cannot leave hands until burpees!! 5 Burpee Penalty if so!!!!!!!!!!!

Partner WOD – ‘300’ Teams of Three 300 WALL BALLS ROW In this team of 3 WOD, one person rows, one person wall balls and one rests. Wall baller goes to rower, rower to rest and rester goes to wall balls. When ‘300’ wall balls are completed you are done…….but the team that rows the…

6,7 and 8 AM classes only. Closed tomorrow 12-25! “12 Days of Christmas WOD” 1 Min plank hold 2 Ring Dips 3 Push ups 4 Pull Ups 5 Burpee broad jumps 6 Squat Jumps 7 Box Jump overs 8 Kettlebell Swings 9 Toes to Bar 10 Walking Lunges (each leg) 11 Situps 12 Pistols (each…

Strength/Skill – 100 double unders 60 kb swings 1.5/1 50 plate situps 45/25 40 wall balls 20/14 30 hang power cleans 95/65 20 sdhp 95/65 10 OHS 95/65 1 sled push 100/50 100 double unders

Strength/Skill: Snatch balance 7 Minute Ascending Ladder 2,4,6,8…. Deadlift (225/135) HSPU Rest 3 Min 7 Minute Ascending Ladder 2,4,6,8…. Power Cleans (155/95) Pistols

Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4 7 min A.M.R.A.P. 5 – 2 FER Wall Balls 3 – C2B Pull- ups 1 – Deadlift 225/185 Rest Time 7 min A.M.R.A.P. 20 – D/U’S 6 – Presses 95/65 2 – S.D.H.P.’s 95/65