Thursday, 2-7-13

Our very first WOD on our website 9 years ago Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent *BRING SHIN PROTECTION* Every 90 sec x 8 3 Sumo Deadlifts

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – High Pulls 400m run 21…

Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53

In teams of 2, complete for time: 50 Clean & jerk (135/95) 30 Muscle-ups 300 Double unders 30 Strict handstand push-ups 50 Snatch *Only one person may work at a time. Break up and the reps and movements as needed.

Every 1:30 for 6 sets (9 min) – 5 Power Clean and Jerk 155/105 * UNBROKEN* **If you cannot do the RX weight scale to a weight for unbroken sets everytime* Every 1:30 for 6 sets (9 min) – 3 Tempo Deadlifts tempo= X260 * Tempo pick the bar up at normal speed, 2 second…

Strength: Cleans 5X5 @ 65% For time: 135-lb. squat clean thrusters, 10 reps 50 double-unders 135-lb. squat clean thrusters, 8 reps 40 double-unders 135-lb. squat clean thrusters, 6 reps 30 double-unders 135-lb. squat clean thrusters, 4 reps 20 double-unders 135-lb. squat clean thrusters, 2 reps 10 double-unders