Friday, 2-14-20

We will be opened regular morning hours ( 6 a.m. – 11 a.m.) on Memorial Day. There are no evening classes. Running “Annie” 50-40-30-20-10 Sit-ups Double Unders Run 200m after round of reps.

E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*

10 min EMOM 1 Push Jerk + 1 Split Jerk 3 RFT 20/15 Calorie Row 18 Wall balls 20/14 16 Alt DB Snatches 50/35 14 Lat Burpees over DB *22 min Cap*

Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press

Strength/Skill – Hang Power Clean – 5 x 3 TnG 2014 Regional Event 4 21-15-9-6-3 reps for time of: Strict handstand push-ups 195/125-lb. front squats Burpees

Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM   15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55