Friday, 5-22-14

3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm

Strength: 3-Position Power: Snatch Power, Hang Floor work up to a heavy complex EMOM 15 Min 1 – 5 Power Snatch @ 75% Min 2 – 50 Mountain Climbers Min 3 – 20 Weighted  Ab-mat Sit-Ups 35/25

Warm up: 2 RD at easy pace 20 D/U 5 BB Deadlifts 5 BB Front Squats With a partner- 100 D/U 2:1 50 Pull Up 150 D/U 50 T2B 200 D/U 25 Sq. Clean 135/95 100/75 Cal Row 25 Deadlifts 225/155 75/55 Cal Row 50 Burpee 50/35 Cal Row 100 Box Jump Overs 24″/20″  

Strength/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks 10 minutes on Pistols…. …..then, “Karen” for time: 150 Wall ball shots, 20# (14#)

Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks  

“White” Five rounds for time of: 15′ Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead Run 400 meters U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in…