Saturday,11-6-16

Granite Games 15.4 Individual 13 Minute AMRAP 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups Masters 40-44 13 Minute AMRAP 10 Deadlifts (225/155) 15 Pull-ups 10 Deadlifts…

W.O.D. 21-15-9 Deadlift Overhaed Squat

Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#

Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- Work Up to 80% of 1 RM deadlift WOD- 24 Min EMOM Min 1: 4 Deadlifts at…

Strength: Weighted Push Ups 5 X 5   5 Thrusters 205/155 20 Strict Pull ups 10 thrusters 165/115 15 Strict Pull ups 15 Thrusters 135/95 10 Strict Pull ups 20 Thrusters 95/65 5 Strict Pull ups