Saturday, 3-14-15

Strength – Weighted Pull-ups – 3-3-3-3-3 W.O.D. – 12 min A.M.R.A.P: 4 – Wall Climbs 8 – Goblet Squats 45/25 12 Anchored Sit-ups

Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats

We are offering open gym hours 9 and 10AM on Sundays!!!!   Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM 30 Min EMOM- Min 1- 10 Pull Up( 7 if Strict) Min 2- 10 Push Up Min 3- 15 Squat Min 4- 10 Dip Min 5- 8 KB Hang Power Clean…

Bring a deck of cards!!! “Deck of Cards” [40 Minute Time Cap] Spades: Goblet Squats (24/16kg) Diamonds: AbMat Situps 35/25 Clubs: Kettlebell Swings (24/16kg) Hearts: Weighted step ups 35/25 Aces: 200m Run with Prowler

Warm up: 2 rds at easy pace 10 lat steps to left 10 lat steps to right 10 BB back squats 7 supinated ring rows E2MOM for 12 min 3 Box Squats *work on exploding up from the box, not so much as the weight today* For Time: 1 Round of Kelly 2 Rounds of…

Strength/Skill – 5 rep max on TnG Push Press 5 R.F.T. 15 Thrusters 95/65 15 C2B Pull-ups Rest one minute between rounds