Thursday, 1/1/15

Deadlifts; 10 @ 55% 10 @ 65% 8 @ 75% 6 2@ 80% 4 @ 85% 2 @ 90% 16 min AMRAP 10 Floor Press 20 Weighted Sit-Ups 10 SDHP 20 Hip Extensions/ Good Mornings

Strength/Skill – Hang Squat Snatch – W/U to a tough 5 Reps “Nancy” 5 R.F.T. 400m – Run 15 O.H. Squats

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

5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups

Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots

BE PREPARED TO CLIMB ROPE. WEAR SOCKS. WE ARE RUNNING OUTSIDE, PROPER ATTIRE “Dae Han” Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps Chris Spealler 17:46, David Leys 21:32.   U.S. Army Sergeant First Class Dae Han Park, 36, of…