Thursday, 12-22-16

Strength/Skill – Shoulder Press – 1 RM For time: 50 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 5 ascents 40 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 4 ascents 30 Medicine ball cleans, 20 pound ball 15 foot Rope climb, 3 ascents 20 Medicine ball cleans, 20 pound ball…

The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…

Strength: Deadlift 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 2 @ 90% -Partner WOD- AMRAP 20: Partner 1: 500m Row Partner 2: AMRAP: 12 OH Plate Lunges 12 Box Jumps 12 Pull Ups * Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with…

Warm up: CFK 2 rounds Official 1 round Burgener W.O.D. Five rounds for time 7 Deadlifts 275/225 225/135 135/115 10 Ring Dips

Strength/Skill: Deadlifts 10 @ 45% 10 @ 55% 10 @ 65% 8 @ 75% 6 2 80% 4 @ 85% 2 @ 90% EMOM for 15 minutes First 5 minutes 2 Burpees 3 Box Jumps 24/20 4 Wall-Balls 20/14 Second 5 minutes 3 Burpees 4 Box Jumps 5 WallBalls Third Five Minutes 4 Burpees 5…

Team WOD For Time 100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth) 100 Shoulder to Overhead – 115/85 (One works, one rests) 100 Pull-ups – (One works, one rests) 800m Plate Run 45/25 – (Run together, One carries at a time)