Thursday, 11-17-16

For time: 50 KB SDHP 53/35 20m Burpee Broad Jump 40 KB Swings 53/35 20m Burpee Broad Jump 30 Goblet Squats 53/35 20m Burpee Broad Jump 20 KB Power Snatches 53/35 Alternating L&R 20m Burpee Broad Jump 10 KB Pistols 53/35 Alternating L&R Weighted Pull Ups 5X3

Strength: 26 Min to complete 5×10 Bicep Curls (10 each Arm) 5×10 Skull Crushers 3 sets of “21’s” 3×10 Dips 14 Min Ladder: 2 Sit-Up 2 Hollow Rock 12 Wall Balls 20/14 4 Sit-Up 4 Hollow Rock 12 Wall Ball 6 Sit-Up 6 Hollow Rock 12 Wall Ball 8 Sit-Up 8 Hollow Rock 12 Wall…

Strength: Push Press+Push Jerk 2 PP & 1 PJ x 7 start @ 60% of Push Press and build 5 RFT – 20 Russian twists 20/14 10 Right arm OH walking lunge 40/25 20 Russian twists 10 Left arm OH walking lunge

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…

8 and 9 AM classes only today Strength: Snatch Pull 3@95% 3@100% 2@105% “G.I. Jane” 100 Burpee Pull Ups

Holiday Hours: 8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM.   Strength: 5X5 Box Squats   21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14) 50 Double-Unders after each round