Saturday, 12-30-17

  Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets

NO 8AM Class Saturday! 6 Rds 1 min Row / 1 min rest Score is total Calories 16 Min EMOM min 1- 40 D/U’s min 2- Max T2B min 3- 10 lunges 35/25 min 4- Max set of Wall Balls 20/14 Back Squats 5X2 @ 85%

Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85%   WOD: 7RFT- 15- Wall Ball 20/14 12-  t2b 9- Burpees  

Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************

“DAN THE DESTROYER”

Strength/Skill – Split Jerk 2-2-1-1-1 10–>1 Floor Press B.W.T. Strict Chin-ups