Thursday, 4-21-16

3 RFT: 100 D/U 35 Thruster 75/55 30 c2b 25 Double KB c&j 35/25 20 walk out & in push up

“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22,…

Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95

Skill/Strength — Backsquats 4×6 @ 80-85% WOD 20 Minute time cap: 20 Turkish get ups (1.5/1) 30 Toes 2 Bar (scale: Knees 2 chest/Tuck Crunches/situps) 400m Run 50 Kettlebell Swings 60 Goblet squats 100 Double Unders *complete for time or as many reps as possible within the 20 minutes.

3000m Partner Row  /partner holds plank   Strength: Alternating EMOM for 10:00- 1 Three Position Clean (floor, knee, high hang, into power position)* 10 Dips *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10lbs and complete…

Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! W.O.D. – For time: 20-18-16-14-12 S.D.H.P. Box Jump 24/20