Monday, 1-7-13

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     Teams of 3, AMRAP 30: 7/5 AAB Cal ( 10/7 Cal Row) 10 Medball Squat Jumps 20/14 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6…

W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65

Deadlifts 6×3 %75% 55/40 AAB 55 Deadlifts 50% of 1RM 55 Pullups 55 Wall Balls 20/14 55 DB Snatches

Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Snatch grip Deadlift 10 min to work up to a heavy double   AMRAP in 15 minutes: 10 Burpee Box Jumps (24/20) 15 DB Push Press 53/35 50 D/U’s

Strength: Every :20 for 5 min 2 Power Snatch @50% of 1 RM Power Snatch 5 RFT 15 Burpee Over Bar 10 Deadlifts 315/225 3 Rope climb *20 min CAP*

15 Min to est a 1 RM Front Squat Reps could look like : 1×3 @ 60% 1×3 @ 70% 1×2 @ 80% 1×1 @ 85% 1×1 @ 90 % 3×1 @ 95%+ 3 RFT 20 DB Box Step Overs 50/35 50 D/U 3:1 20 DB Thrusters 50/35 *18 min Cap*