Friday 9-9-16

  I need a head count for the BBQ!!! Teams of 3: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Wall Climbs 135/95

NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Thruster 5 RFT 6 Thrusters 115/85 12 Pull-ups 30 D/U’s

Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%

Strength/Skill – Push Jerk 10 – H.S.P.U.’s 20 – Wall Balls 20/14 30 – Knees to Elbows 40 – Push Jerks 135/95 50 – KB Swings 53/35 60 – Double Unders

Warm up: 2RD at easy pace 200m run 5 Burpee 20 Min to Complete: 4 x 10 RDL (each leg) 4 x 8 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 BB Up Right Rows 4×8 DB Bench Press 21-15-9 Hang Power Clean 95/65 HR Push Up…

Monday: 8 and 9am classes only. Tuesday: closed 2019 Rules: 20 Burpee penalty for not signing into zen planner 10 Burpee penalty for every min late!!!!   Marconi This Hero WOD is named after Detective Benjamin Marconi, who served with the San Antonio Police Department for 20 years, until he was killed by a man…