Monday, 10-21-19

3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch

Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM

Warm up 3 RDs 25 D/U 10 KBS 10 Box Step Ups For reps- 8 min AMRAP 50 D/U 2:1 40 Sit-Up rest 6 min 8 min AMRAP 12 Box Jumps 24″/20″ 10 Deadlifts 225/155 8 Lat Burpee Over Bar rest 6 min 8 min AMRAP 10 Alt. DB Snatch 50/35 5 Right Arm DB…

Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch.   18.5  you get to choose…..   Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…

  Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight   3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)

With a partner, any way you would like complete: 1600m Run with Wall Ball (both run the mile, trade the ball as needed) 100 Partner Over Burpees (one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick…