Friday, 2-1-13

Reminder:No Saturday classes. We will be at the fall Throwdown in Ct. Strength/Skill – Push Press 3RM 3 R.F.T. 5 – Shoulder Rolls 10 – Back Squats 225/185 15 – Knees to elbow 20 – D/U’s

9 AM CLASS TODAY!!!   Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHS 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.   Skill work for remainder of time

28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*

Strength: Bench Press 5X3 @ 80% 50 Burpees 200m Sandbag run 20/10 40 Seated Med Ball Twists 20/14 200m Sandbag run 30 Kettlebell swings, 2/1.5 pood 200m Sandbag run 20 Toes to bar 200m Sandbag run 10 Handstand push-ups –

3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm

9 min EMOM Min 1- :50 Push up Plank Min 2- 12/10 AAB Cal Min 3- 12 DB Push Press 50/35 24 min AMRAP 10 Bar facing Burpee 20 T2B 10 Hang Power Snatch 115/85 20 KBS 53/35 *Every 2 min 10 HR Push up*