Saturday, 11-12-16

Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3  Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. WALSH U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012,…

Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups

Last day to order from the catalog!!   5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…

Strength: Deadlifts 5-5-4-3-3-2 3 RFT 20 Cal Row 50 Jumping Pull Ups 20 Thrusters 95/65

Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115