Saturday, 8-27-16

  32 min Running Clock: 5 RDs – Jackie 200m row 10 Thruster 45/35 6 Pull-Up …followed by.. 10 RDs – Isabel & Karen 3 Power Snatch 135/95 15 Wall Ball 20/14 ..if all is completed before time expires.. AMRAP “Cindy” 5 Pull-Up 10 Push-Up 15 Air Squat *Score is total of fully completed rounds…

Strength: 18 Min EMOM Even: 6 Thrusters 135/95 + 6 Burpees over the BB Odd : 6 alt. KB Snatches + 6 T2B Complete as many rounds and reps as possible in 12 minutes of: 15 Deadlifts 155/115 15 Deficit push-ups, hands on 25 pound plates 15 Box jumps, 24″ box

Strength: Every :30 for 5 min 5 Power Snatch 115/85 With a 23 min Clock Complete: “Annie” 50-40-30-20-10 D/U 2:1 Sit-Up then.. 5 rounds of 10 Power Clean 155/105 10 Shoulder to Over Head 155/105 10 Bar Facing Burpee

Strength/Skill – Weighted Push-ups 5×3 WOD 3 RFT 5 Muscle ups/20 Pull-ups 10 Hang Power Snatches (95/65) 20 Wall Balls (20/14)

Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps 5 RFT 200m Row 7 Push Presses 55/35 14 Supine Ring Rows

Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges