Saturday 2-13-16

Strength/Skill:weighted push ups 5×3 25 KB swings 70/53 500m run 50 C2B Pull Ups 500m row 25 wall balls 20/14 500m run 50 D/Us

“Tababta you face off mash up” W.O.D. Tababtas Front Squat – 115/95 100/75 85/45 Deadlifts – 115/95 100/75 85/45 Back Squats -115/95 100/75 85/45 Burpees over the bar

WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU

Christmas party is Dec.15th. $20.00 pp   12 min EMOM: Even: 6 Back Squats Odd: 3 Front Squats Barbell Loaded at 61% of 1RM FRONT SQUAT For Both Lifts For Time: 60/42 Calorie Row 50 Box Jump Overs 24/20 40 Toes to Bar 30 Power Snatches 135/95 *22 min Cap*

Come watch the open. Heats start at 5:30. So does the wine!!!   WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

TABATA and a half 8 tabata intervals of each with 1 minute rest after each exercise: Burpees Sit ups Push ups Squats KB swings 53/35 *Feel free to wear a vest for burpee/push up/squats or grab some weight for sit ups or swing a heavier KB*