Friday, 3-9-12

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.shop.fancloth.com/c/474809 33 min Running Clock; 14 RFT- 39 D/U 2:1 1 Deadlift 2 Hang Power Clean 3 Front Squats 4 Push Press 5 Back Squats 6 Back Rack Lunges 7…

Strength/Skill – Push Press 2-2-2-2-2 95% 1 RM for time: 35 good mornings 50 DU’s Row 400 m 20 push ups 30 box jumps 24/20- step down Run 400 m 20 toes to bar 50 DU’s

July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in…

Strength/Skill -For Load (As much as your Skill/ Strength level can handle) 1 Snatch + 2 Hang Snatch Hands do not leave bar until these three reps are completed For time: 400 M Run 50 WB Shots (20/14) 200 M Run 50 Deadlift (135/93) 200 M Run 50 WB Shots (20/14) 400 M Run

3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…

July 4th 8,9,am classes WOD With a partner, complete: 400m run 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run 1 person…