Thursday, 2-23-12

Strength: 3-Position Power: Snatch Power, Hang Floor work up to a heavy complex EMOM 15 Min 1 – 5 Power Snatch @ 75% Min 2 – 50 Mountain Climbers Min 3 – 20 Weighted  Ab-mat Sit-Ups 35/25

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809     15 min to complete – Bench Press 4×8 DB Flys 4×10 4 RFT 25/18 Cal Row 15 DB Box Step Overs 50/35, 20″/18″ 3 Rope Climb 3:1…

No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU

I want to thank everyone for making Jolly 51 such a success. We raised over $2100.00!!! Thank you, thank you, thank you!!!   Warm Up: 2rds at easy pace 5 Very light DB upright row to press 10 BB Muscle Snatch 10 BB Snatch Grip Push Press 10 BB OHS 12 min EMOM – Not…

Strength/Skill – Hang Power Cleans 3-3-3-3-3 AMRAP 15 minutes 200 Double Unders, then with remaining time: 5 Hang Power Cleans 135/95 10 Pull-ups 15 Squats

Row Sprint Repeats 6 x Max Calories in 1:30 min *rest 3min between sets* Rope Climb practice * for those that have rope climbs well try 7 Rope climbs for time… or 5 legless for time* Post times if completed BRING SHIN PROTECTION!!!