Saturday, 2-9-12

Strength/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest

3 RDs 10 Squats 10 BB Deadlifts 15 Sit Up Front Squats 5×5 @ 70-80% 1RM 5RFT 200m Run 15 Weighted Sit ups 35/25 10 Deadlifts 315/225 * 22 min Cap*

HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 8 min. E.M.O.M. Even Minute – 20 D/U’s Odd Minute – 10 Box Jump Overs 20/18 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats…

No 5 am classes this week! Strength: Box squats 8X3 increasing weight 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups Ring Dips Floor Press 135/95

5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…