Friday, 3-24-17

25 min to complete 3×10 Skull Crushers 3×15(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at bottom superset with 20 bench dips 3 sets of BB 21’s 100 D/U 3:1 30 Pull ups 25 Front squats 155/115 100 D/U 12 min cap

15 min EMOM min 1: 4 Front Squats 225/155 min 2: 3 Power Cleans 225/155 Min 3: 2 Power Snatches 225/155 27-18-9 reps for time of: Pistols Handstand Push-up

Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups

Thank you everyone for your patience with our septic problem. The problem has been fixed and the gym floors sanitized. Back to regular hours.   E2MOM for 10 min 6 Romainian Deadlifts (bar doesn’t touch the ground, and you’re using a clean grip on the bar) (Rep starts in the up position) For time: 20…

Strength/Skill – Weighted Push-ups (Cindy) Pistols (Mary) “Cindy” 20 min. A.M.R.A.P. 5 Pull-ups 10 Push-ups 15 Squats or….Cindy’s evil twin sister…… “Mary” 20 min. A.M.R.A.P. 5 H.S.P.U.’s 10 Pistols 15 Pull-ups

Bring a deck of cards this Saturday Strength: Deadlift 8X3 21-15-9 T2B 15-12-9 Deadlift 275/205 21-15-9 Box Jump (30/24)