Saturday, 5-10-14

Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…

Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength:   Every 30 sec for 8 min 1 Hang Power Clean @ 70-80%   14min AMRAP 30 KBS 53/35 20 Wall Balls 20/14 10 Strict HSPU’s 5 Power Cleans 165/115

For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up

20 min A.M.R.A.P. 20 Walking Lunge Farmers Carry 53/35 7 C&J 135/95 10 Ring Push-ups

Partner WOD 3 Sets of each Partner 1 Row 500/400 meters Partner 2 completes max distance OH Walking Lunge w/ plate 45/35 When Partner 1 finishes rowing, switch places Partner 1 Run 400 meters Partner 2 completes max T2B When Partner 1 finishes the run, switch places