Monday, 11-4-13

Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20 min cap Snatch work up to a heavy single 12 min AMRAP 5 M/U 5 Cleans 165/115 30 D/U’s 10 min Skill work. Now is the time to work…

Reminder: no yoga tonight. Strength/Skill -Deadlift 5×5 Do not go over 80% of 1 RM 5 min. A.M.R.A.P. 5 C2B Chin-ups 10 Push Jerks 135/95 115/75 95/65 Rest 2 mins 10 min A.M.R.A.P. 3 Power Cleans 205/155 185/125 155/95 20 D/U’s

30 MINUTE ASCENDING LADDER 1 SQUAT CLEAN AND JERKS– 1 PULL UP – 200 M RUN 2 SQUAT CLEAN AND JERKS– 2 PULL UPS – 200 M RUN 3 SQUAT CLEAN AND JERKS – 3 PULL UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME 155/115

Partner WOD Saturday -“THE THREE HUNDRED” Strength/Skill -Daedlifts Tabata’s Deadlift Lifts 225/135 Push-ups Hang Power Cleans 95/65 There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.

E2MOM for 10 min 2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans (3 second pause at position) Working tech here 4 RFT : 400m Run 3 rd of complex 135/95 complex = 3 Power Clean+3 Front Sq.+3 S2OH *20 min Cap*

No 5am class tomorrow. We will be closed Sunday. 20 RFT 2 Ring M/U (7 Pull Up or 10 RR) 4 HSPU 2:1 6 Deadlifts 155/105 *26 min Cap* Skill Work – Muscle Ups, HSPU/Walk Things that could be coming up in the next few Open Wods.