Saturday 3-17-18

Snow day! We are closed.

Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press

Strength: Every 30 sec for 8 min: 1 Hang Squat Snatch @ 70-80%   Front Squats: 3X5 @ 70-75%   Every 3 min for 15 min (5sets) 50 D/Us 12 Thrusters 115/85  95/65 9 Burpees over the bar   Rest until next interval

Beach WOD coming soon!!!   2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs   15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees

Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.

W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.