Saturday 9-5-15

12min EMOM 10 Wall Balls 20/14 10 Burpees 50-40-30-20-10 Double Unders(3:1) Sit ups *10 Thrusters after each round* 115/75

Tribal Games June 24th. I will be ordering tickets..$37.50. Strength: EMOM X 8 2 Squat Snatches Snatch Deadlift + Below the knee + above the knee Sets 1-3 @ 65-70% of 1RM Squat Snatch Sets 4-7 @ 75-80% of 1RM Squat Snatch 10 min Emom Even:10-15 pull ups Odd: 9-12 Floor Presses 7 min AMRAP…

Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85%   WOD: 7RFT- 15- Wall Ball 20/14 12-  t2b 9- Burpees  

Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us 😭. Let’s celebrate her new endeavor!!! Strength: Back Squat 1×10 Empty Bar 1×10 @50% 1×10@ 60% 2×10@ 70% For time: 9-15-21-27 Sq. Cleans 95/65…

Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…

E2MOM for 12 min 2 Deadlifts *Increasing, build to a heavy double* 5 min AMRAP Hollow Rocks EMOM- 5 Deadlifts 225/155 …rest 2 min… 7 min AMRAP Wallballs 20/14 EMOM- 5 Deadlifts 225/155