Friday, 6-7-13

4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!

Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb

Stay tuned for delays or closings…following Center Moriches schools.   Skill Work HSPU, D/U, Pull Ups, Muscle Ups 3 RFT 15 Thrusters 115/85 (95/65) 10 Ring Push Ups 15 Box Jump Overs 24″20″ *12 Min Cap* *Pick a weight to go unbroken on thrusters.*

Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps

10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs

Deadlifts 6 X 4 @ 70% 25-20-15-10-5 DB Box Step Ups 50/35 ea Hand 25-20-15-10-5 Ring Dips 5-4-3-2-1 Rope Climbs 3:1