Thursday, 10-24-13

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

9 Min EMOM Min 1- 15 Banded Woodchopper ea Side Min 2- 25 Med Ball Twists Min 3 – 20 V-Sit w Alternating Single Arm Slam Ball Hold 3 rounds 30/21 Calorie Assault Bike 30 Wall Balls 20/14 30 Burpees

Overhead Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Tabata Squats

“Abbate” For time: 1 Mile run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 1 Mile run

E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*

Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! Strength: 16 Min EMOM ODD- 3 TnG Power Snatch 65-75% of 1RM EVEN- 5-7 Strict HSPU WOD:…