Friday, 8-23-13

Strength: 2RM OHS 7min AMRAP 2,4,6,8,10…. Row for Cal Burpees rest 7MIN AMRAP 2,4,6,8,10…. Box Jumps KBS rest 7Min AMRAP 2,4,6,8,10…. Sit Ups D/U’s

Winter schedule resumes tomorrow. Tuesday and Thursday 5AM classes, no more 7AM classes. Strength/Skill – Deadlift 12 min AMRAP ascending ladder of 2-4-6-8-10-12…… of: Burpees Box Jumps Power Cleans Box Jump height & Weights will be assigned by division

Strength:Deadlift 5-5-5-5-5 3 RFT 15 Deadlifts 225/155 15 Bar facing burpees

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Hang Squat Clean WOD 3 rounds: 1 minute of Hang Squat Cleans @ 50% of your 1 rm 1 minute of KB Swings…

8,9 and 10am classes today!!   Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time…

We made it, classes are on!!!