Saturday, 8-24-13

Strength: 8min EMOM 3 Deadlifts @ 70%   Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups

Our very first WOD on our website 9 years ago Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent *BRING SHIN PROTECTION* Every 90 sec x 8 3 Sumo Deadlifts

I will be automating soon. Please see front desk to update email and cc cvv # .   Strength: 3X5 Snatches At 70% 3X5 Power Snatches at 80%   15 min. A.M.R.A.P. 1 Skin the Cat/ scale 20sec L hold 5 Wall climbs (5 sec. hold at the top) 10 Diamond push-ups 15 KBS 53/35…

Stan Wong 5K Saturday May 21st…Gym will be closed. Wear appropriate shin protection for rope climbs….no shin protection = no rope climbs. Strength- E2MOM for 10 min 5×5 Strict Press 75% of 1 RM For Time- 5 Rope Climbs then.. 3 RFT 5 Bar Muscle Up 15 KBS 53/35

50 D/U’s 30 Kettlebell Swings (70/53#) 30 Pull-ups 30 Calorie Row 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 50 D/U’s 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 30 Cal Row 30 Kettlebell Swings (70/53#) 30 Pull-ups 50 D/U’s

Regular hours today. Closed Sunday. 8 and 9 am classes Monday!! 30 Min Ascending Ladder 1 Clean 155/115 1 Pull Up 200m Run/Row 250m 2 Cleans 2 Pull Ups 200m Run…. Increasing cleans and pull ups by 1, run stays the same