Friday, 4-12-13

PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs

Warm Up: 15-9-3 Thrusters Burpees   Strength: Back Squat 3X10…you choose the weight   1 Rope climb 40′ Handstand walk or shoulder taps 1 Rope climb 20 Strict C2B Pull Ups 1 Rope climb 40 Handstand Push Ups 1 Rope climb 20 Strict t2B 1 Rope climb 40′ Handstand Walk or shoulder taps 1 Rope Climb

Join us today at 5 to wish Debbie Beattie good luck as she starts her new life in Brewster!!! Strength: Max Bench Press 5-3-1-1-1-1 Debbie does Helen 3RFT 100 Mountain Climbers 21 KBS 53/35 12 Pull Ups 7 min AMRAP Burpees

“Scooter” On a 35-minute clock with a partner: 30 Min AMRAP: 30 D/U 15 pull-ups 15 push-ups 100 meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift. Yes both lift on the same bar at the same time. For the AMRAP, have one partner work while the other rests, switching after a full…

In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders

Strength/Skill:  8 sets @ 70% with a 1:30 rest in between Clean Deadlift + Clean Deadlift Pull + Hang Power Clean + Hang Squat Clean rest 10 sec.+ Squat Clean 12 Min AMRAP 50 D/U’s 10 Box Jumps 15 Sit Ups