Friday, 3-31-17

Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*

Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35

Order your gear now!!! Strength : 10 Min EMOM- Power Snatch + Hang Power Snatch (Work up in weight) WOD: 21-18-15-12-9-6-3 Power Clean 95/65 Dip **E2MOM 10 KBS 53/35** *Scale as needed*

√Warm up 2 RDs 10 BB Thruster 10 Box Jump 30 D/U With a partner complete “Andy” For time: 25 Thrusters 115/80 50 Box Jumps 24″/20″ 75 Deadlifts 115/80 1.5 mile run 75 Deadlifts 50 Box Jumps 25 Thrusters *45min Cap*   U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died…

Check your inboxes for todays WOD!

2RDs 10 DB Strict Press 10 Squats 10 KBS 5 Min EMOM 5 StrictPress rest 1 min 5 Min EMOM 2 Pause Split Jerk (2 second pause in dip, 2 second pause in catch) rest 1 min 7 Min Build to heavy Split Jerk 5 RFT 21 Wall Ball 20/14 18 Alt. DB Snatch 50/35…