Friday, 3/25/11

Strength Deadliffts 5-5-5-5-5 W.O.D 4 Rounds for time: 50 Double unders 25 Wall balls 20 Kettle bell swings 15 Thrusters 10 Burpees (1ft. jump)

Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest

NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…

7 Sets for max reps: (30 seconds on/ 30 seconds off) Max Reps Ring Push Ups Max Reps Hang Power Cleans & Jerks 95/65 AAB Max Cals Max Reps Front Squats Max Reps Medi-Ball Twists

This video will get you psyched!!!!!!!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225/135 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st…