Friday, 6-20-14

Strength/Skill – Shoulder Presss 2-2-2-2-2 3 R.F.T. 2 – Rope Ascents 6 – Man Makers (End with Split Jerk..pause..Lunge) 10 – Deadlifts 275/185

40 min AMRAP 100 ‘ Walking Lunges w/plate 45/35 10 HSPU 20 Pistols 20 DB Thruster 45/30

NO 5AM CLASS THURSDAY 5/12 Strength/Skill – Goblet squat! WOD In a team of 3, complete the following 150 goblet squats (53#/35) 210 push ups 270 mountain climbers once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.

Strength/Skill – Pistols 3×10 A.M.R.A.P. 12 mins. 5 – Hang Power Snatch 95/65 10 – Push Press 95/65 15 – Front Squat 95/65

I need a head count for BBQ   12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1

3RFT 12 Pull Ups 15 Wall Balls 20/14 15 Sit ups 15 Good Mornings 45/33 15 min to find your 1RM Front Squat 10 min EMOM 3 Power Snatches 3 OHS