Saturday, 12-21-13

NO FRIDAY EVENING CLASSES. FRIDAY MORNING 6,7 & 9 ONLY. US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is…

Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Strength: 2 Snatch high pulls + 1 Power Snatch starting at 50% of Snatch and adding weight. “Jackie” Row 1,000 Meters 50 Thrusters (45) 30 Pull-Ups

W.O.D. Skill – Handstands 15 min A.M.R.A.P 5 – Manmakers 10 Wall Balls 2 for 1 15 Toes Through Rings

Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35

Strength/Skill –  Find your1 RM Power Clean & Jerk in 15 mins. Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Weighted D.B. Ab Mat S/U’s 45/25 (D.B.is always in contact w/chin) 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar

No 5 AM’s This week. 6 & 7 A.M. Tuesday – No P.M. Classes (Because you will all be out drinking anyway) Wednesday – Closed Strength/Skill – Weighted Dips 4 x 5 EMOM: – One Bar/One weight 185/133 5 OHS – Min 1 5 Cleans – Min 2 5 Front Squats – Min 3 5…