Monday, 12-5-11

Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2 12-9-6 Hang Squat Snatch 135 Weighted Pull-ups 20/10 If NOT doing RX’D your rep scheme is 21-15-9

Strength- 5 sets of: 3 OHS between 60-90% of 1 RM   WOD- 1-12 Deadlift 225/155 HSPU

Front Squats EMOM x12 2 Front Squats @ 70%   JJ U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand…

Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33

In teams of two, complete the following for time: 50 Toes to bar 60 Pullups 70 Thrusters, 95/63 80 Box Jumps, 24″/20″ 90 Kettlebell Swings, 53/35 100 Wallballs, 20/14 600 Single-unders Run 400m Both team members must finish the 400m together for time. Have fun!

12 min EMOM min 1 – 8 DB Floor Press min 2 – 2 TGU 53/35 min 3 – 15 Hollow Rocks 5 RDs for Reps – in a 3 min window complete: 9 Power Snatch 115/85 15 Power Cleans 21 Push Jerks… … with remaining time AMRAP OHS.. *rest 2 min between rds*