Thursday, 3-20-20

PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 2 Positon Cleans, Mid Thigh & Below Knee 5 Sets 85% of 1 RM (Not for Load) “The Chief” Max Rounds in 3 mins. of: 3 power cleans (135#/95#) 6 push ups 9 squats rest 1 min and repeat for five rounds count…

For time 400 meter run 6 Power snatches 12 thrusters 18 Front rack lunges 500 meter row 24 Over bar burpees 30 Wall balls 36 Double unders (scale 3:1 singles) 400 meter run 400 run is around building One bar Rx+: 135/95, 30/20 Rx: 115/80, 20/14 Adv: 95/65, 20/14 Beg: 75/55, 16/10

Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat

WE WILL START THIS WOD AT 10 MIN PAST THE HOUR. BE ON TIME TO STRETCH AND WARM UP. Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an…

EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes

Strength- 12 min emom: Slow snatch grip deadlift + low hang power snatch Climbing in weight WOD- 12 min amrap 15 burpee 12 wall ball 9 pull up