Friday, 8-9-13

Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs

12 min Ladder: 2 OHS 115/85 2 HSPU 4 OHS 4 HSPU….. Strength: Deadlift Build to a heavy TnG 3

WOD: 18 Minute AMRAP Round 1 12 Bar Muscle Ups 12 Snatches 135/95 400m Run Round 2 9 Bar Muscle Ups 9 Snatches 155/105 400m Run Round 3 6 Bar Muscle Ups 6 Snatches 185/135 400m Run Round 4 3 Bar Muscle Ups Max Snatches in the remaining time 205/145 Score is total reps completed…

AS OF NEXT WEEK WE WILL CUT 1 5AM CLASS. SO CLASSES WILL BE TUESDAY, WEDNESDAY, FRIDAY. THIS WILL BE FOR THE REST OF THE SUMMER. Strength: Snatch grip deadlifts: 4X3 @ 100+% Snatch grip high pulls: 4X3 @ 90% OHS: 4X3 increasing weight   For time: 100 Double-unders 10 Squat Snatch 155/105 80 Double-unders…

Strength Skill – Power Snatch + Hang Power Snatch x 6 In Teams of Two 200 Calorie Row – one athlete must be holding the bottom of a squat while other athlete works 150 Burpees – one athlete must be holding a plank position while other athlete works 100 Shoulder to Overhead (75/55) – partner…

WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.   PARTNER WOD 30 min AMRAP 20  Box Jumps 25 KB Swings 53/35 30 Pull…