Saturday, 4-20-13

Strength: Front Squat reps/Back Squat reps, do this at %’s of your front squat 65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5   Reps 12-10-8-6-4-2 Deadlift 225/185 Bar Muscle Up 200m run after each set

Strength: Every 90 sec for 5 sets Push Press 5@70% 5@75% 3@80% X3 12 min EMOM 1:1-4 Strict M/U’s or 10 Dips 2:10-15 Push Ups 3:20-25 weighted sit ups 35/25 10 min AMRAP 10 Burpees 20 KBS 70/53 30 Air Squats

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

“Dae Han” 3 RFT 800m Run with 45/30 DB 3 Rope Climbs 12 Thrusters 135/95 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds…

7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run

Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…