Thursday, 1-5-12

Strength: 8min EMOM Starting at 60% 2 Clean High Pulls +  1 Power Clean   WOD 10 Hang Power Cleans 155/115 50 Weighted Sit ups 35/25 8 Hang Power Cleans 40 Weighted Sit ups 6 Hang Power Cleans 30 Weighted Sit ups 4 Hang Power Cleans 20 Weighted Sit ups 2 Hang Power Cleans 10 Weighted Sit ups

We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year. “Elizabeth” 21-15-9 Clean 135/95 Ring dips…. “Tabata” your weakness Watch “Elizabeth” http://www.youtube.com/embed/HkCLmD8Zlac

Strength – Push Jerk 5-5-5-5 W.O.D. Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups W.O.D. Demo

SEE……Alot of exercise creates a great endorphin flow!!!! Look how happy Krista is. Strength/Skill – O.H. Squats 5-5-5-5 15 min A.M.R.A.P. 3- Snatch Grip Deadlifts 95/65 3- Hang Power Snatch 3- O.H Squats 30- Walking Lunges 50- Double Unders

3RFT 12 Pull Ups 15 Wall Balls 20/14 15 Sit ups 15 Good Mornings 45/33 15 min to find your 1RM Front Squat 10 min EMOM 3 Power Snatches 3 OHS