FRIDAY, 4-7-17

Power Snatch + Sq. Snatch – 2+2 x 5 @60-75% 1RM PS (Drop between each rep. Perfect set up before lifts) 10-1-10 Burpee to plate Weighted Sit Up 45/30

AMRAPS 0:00 – 5:00 10 DB Front Sq. 50/35 10 DB Deadlift 50/35 5:00 – 7:00 rest 7:00 – 12:00 10 Jumping Sq. 10 HR Push Up 12:00 – 14:00 rest 14:00 – 24:00 20 T2B 50′ Bear Crawl 10 DB Floor Press 50/35

“Abbate” For time: 1 Mile run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 1 Mile run

Today’s hours 6,7 and 8AM. Closed tomorrow! Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Hang Power Clean 95/65 40 M/U (40 C2b + 40 Dips) *Each partner must complete 1 rep of each movement*

Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s

Don’t forget 18.2 starts at 6pm. Family and friends welcome. BYO Beverage of choice..:) I have wine!!   WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a….