Monday, 10-9-17

Strength/Skill – Goblet Squat 53/35 – 7 min E.M.O.M. x 7 reps with a 1-1000 PAUSE AT BOTTOM For time: 3 Rope climbs 15-12-9 reps of: Knees to elbows and Diamond push-up 3 Rope climbs

Strength: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3 reps Push Jerk 5-5-5-5 reps Five rounds for time of: 20  ring dips 50 D/U’s 15 min CAP

Today… 8 and 9 am classes, regular pm classes. Strength: Snatch grip Push Press 8×3 Snatch 8×3 Build to a max 3 rep effort 7 Min AMRAP 10 Wall Balls 20/14 30 D/U’s

4th of July hours are 8 & 9 AM only and it is a hero WOD. Strength/Skill – Weighted Push ups 3-3-3-3-3 21-15-9 Hang Power Cleans 135/95 Walk out walk in pushups ( Full hip extension after every walk in)

Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14

Rowing relay with partner: 2 X 100m 2 x 200m 2 X 300m 2 X 400m 2 X 500m 2 X 400m 2 X 300m 2 X 200m 2 X 100m 10 Rounds AMRAP 1 min 5 Pull Ups 10 Push Ups with remaining time max rep box jump (24/20)