Saturday, 8-27-16

Strength/Skill – Split Jerk 15 mins to find a 1 RM 15 min AMRAP: 4 Clean thrusters (65% of 1RM Thruster) 12 Kettlebell swings (1,5/1 pood) 12 Box jumps (24/20)

Warm up 2 RDs 10 BB Power Clean 10 BB Hang Power Clean 10 Squats 10 KBS Every 90 seconds for 12 min 3 Hang Power Clean start @ 50% power clean 1RM and build With a partner – waterfall style 20 min AMRAP 20/15 Cal Row 15 KBS 53/35 50 D/U 2:1 *partner A…

GOODALE FARMS WILL BE HERE THIS FRIDAY AFTERNOON AT 5PM. COME GET YOUR GRASSFED MEAT AND DAIRY AS WELL AS YOUR PRODUCE. NEXT WEEK WE WILL START A 7PM CLASS ON TUESDAY AND THURSDAY. COMES THE FALL THAT TIME SLOT WILL BE FOR THE CHALLENGE CLASSES.   JULY 4TH, WE WILL HAVE  8 AND 9AM…

MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. STRENGTH: THRUSTERS 5X3 @ 80%   4 RFT 20 OVER HEAD LUNGES 95#/65# 20 LATERAL OVER BAR BURPEES 20 T2B 20 MOUNTAIN CLIMBERS

JC’s Saturday Night!   Every :20 for 5 Min 3 Strict Pull Up Running Clock: 0:00 – 12:00 7Rds 14 DB Deadlifts 45/30 14 Alt. DB Push Press 12:00 – 22:00 6Rds 14 Alt. DB Snatch 45/30 14 Air Squats 22:00 – 30:00 AMRAP 14 DB Walking Lunges 45/30 14 DB Hang Power Clean 45/30

Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20