Friday, 6-7-13

Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…

15 Min to Complete: 3×10 KB North to South Plank each Side 3×10 Single arm Straight leg Sit Up 3×20 Wall Ball/ Slam Ball Partner Sit Up Throw   4 rds 400m Run 4-3-2-1 Rope Climbs 3:1 40 KBS 53/35

Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14

Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53

24 min EMOM 40 sec on 20 sec off min 1 – AAB min 2 – D/U’s min 3 – Cal Row min 4 – Box Jumps 24/20   skill work!

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     “Will Lindsay” 10 RFT 3 Devil Presses 55/35 22 Walking Lunges 55/35 19 Air Squats *20/14 LB Vest…if you dare*