Saturday, 5-13-17

Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25

Strength: Back Squat- Done AFAP 10@ 45% 10@ 50% 8@ 55% 8@ 60% rest as needed between sets 15 Min AMRAP – 6 Left Arm DB Push Press 45/30 15 Wall Ball 20/14 25′ plank walk 6 Right Arm DB Push Press 15 Wall Ball 25′ Plank Walk

Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP WOD 5 Rounds 1 minute – Hang Squat Clean 1 minute – Box Jump Overs 1 minute – Toes to Bar 1 minute – Rest Final Score is your LOWEST total # of reps from any…

Strength: Deadlifts 6X5 @ 70% 30 Thrusters (95/65) 90 Double-Unders 20 Thrusters 60 Double-Unders 10 Thrusters 30 Double-Unders

Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups

Strength/Skill – Split Jerk 75%x3 80%x3 85%X2 90%x1 METCON Row 1000 Meters, followed immediately by: 4 Rounds 7 Power Clean – 175/113 50 Double Unders