Saturday, 6-24-17

21-15-9 reps for time of: K2E Ring Dips Overhead Squats 115/80 3 Rounds for time of: 50 Double-unders 25 Kettlebell Swings 53/35 5 Power Cleans 225/155 5 Rounds for time of: 15 Wallball Shots 20/14 10 Burpees 5 Muscle-ups *Rest 5 minutes between workouts

Evil Eva with Partner 5 RFT 800m Run together 30 KBS 70/53 30 C2B

NO PM CLASSES NO PM CLASSES NO PM CLASSES NO PM CLASSES NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW NO AM CLASSES TOMORROW Strength/Skill – Bench Press – find your 3 rep max On the Minute for 6 Minutes: *30 Double-Unders (If you don’t do D/U’s, read below) 5 Deadlifts – 185/275 On the…

REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Clean – 1-1-1-1-1-1-1-1 3 Rounds for time: 400 M Run 3 x 2 Cleans (155/113) 2 Jerks (155/113) Athletes will run 400 M each round. Athletes will do a total of six cleans and six jerks per round…

RONEY 4 R.F.T. Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home…

Strength/Skill – 5 x 5 Weighted Push-ups 21-18-15-12- and 9 rep rounds of: S.D.H.P. 95#(65#) Back Squat 95#(65#) Hang Power Clean 95#(65#)