Saturday 1-30-16

Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups

Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! HEE HEE HEE

W.O.D. 1. Power clean: Perform one powerclean every minute on the minute for 15 minutes. The goal is to clean as much as possible by the end of the 15 minutes. 2. As many rounds as possible in 10 minutes of 5 powercleans: use 75% of your max from the 15 minutes 5 H.S.P.U’ s

Strength 3×10 Deadlift Must be unbroken WOD 18 min AMRAP 500m Row (400m Run if you want) 21 KBS 53/35 12 Pull-up

Strength/Skill:  50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10  DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!!   Warm Up: 3rds at easy pace 10 Glute Bridges 10 Reverse…