Saturday, 9-28-13

Strength: Power Snatch 5-5-4-3-3 Five rounds for time of: 135/95 pound barbell Overhead walking lunges, 25 feet 15 Knees to elbows Let trailing knee gently kiss the ground on each lunge.

HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…

Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols

Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats

Todays Classes 9 and 10:30 AM only BBQ 1PM   MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael…

Tony’s Sushi tonight @7pm.   10 min EMOM 2 Split Jerk *work up to heavy double* 5 RFT: 25/20 Calorie Row 50 D/U 3:1 3 Rounds of “The Chief” 155/105 *25 min Cap* 1 Rd of “The Chief”: 3 Power Cleans + 6 Push-ups + 9 Air Squats