Friday, 9-16-16

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 20 Min to complete: 4×6 2-DB/KB RDL (each leg) 4×6 Single DB/KB Elavated Box Step Down (each…

2 RDs 10 Light DB Push Press 5 BB Hang Power Clean 5 Burpee With a 37 min Running Clock Complete: 0:00-15:00 100 Strict Press 45/35 100 Push Press 45/35 100 Hang Power Clean 45/35 15:00-18:00 …then… 18:00-37:00 5 RFT 20 C2B Pull Ups 10 Front Squats 155/105 2 Rope Climbs 3:1  

STRENGTH/SKILL – 5X3 Low Hang Snatch (3″ off floor) – heaviest possible, rest 60 – 90 sec. Notes: These should be performed UB if possible, but it is not required. -then- For time: 30 Double-Unders 3 Power Cleans @ 155/105# 30 Wall Balls 20/14# 6 Power Cleans @ 155/105# 15 T2B 9 Power Cleans @…

Don’t forget to wear your blue!!   Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees

EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….

PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 2 Positon Cleans, Mid Thigh & Below Knee 5 Sets 85% of 1 RM (Not for Load) “The Chief” Max Rounds in 3 mins. of: 3 power cleans (135#/95#) 6 push ups 9 squats rest 1 min and repeat for five rounds count…