Thursday, 10-13-16

Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…

Closed New Years Day!   7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105

Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run

Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55

20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35

Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders