MONDAY, 4-10-17

Strength/Skill – Snatchgrip Deadlift 5×3 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups

We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…

For time: 50 D/U’s 20 deadlifts, 255 lbs (155 lbs) 20 power cleans, 165 lbs (105 lbs) 20 power snatches, 115 lbs (75 lbs) 50 D/U’s

2 RDs 10 Banded Squats :30 Squat Hold 10 KBS 5 Ring Row Back Sq. 3×10 @ 75% 100 Sit Up 90 Hollow Rocks 80 KBS 53/35 70 V-Up 60 Plank KB Touches 50 Med ball Twists 20/15 *25 min Cap*

Warm -up: 2 rounds of CFK 5 minutes of Burgerner Strength: 5-5-5-5-5 Push Jerk 85% of one rep max W.O.D. 5 rounds for time: 20 Burpees 30 Wall Balls 40 Double Unders

Beach WOD coming soon!!!   2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs   15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees