Thursday, 4-11-13

Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B

Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.     Skills Practice, Practice, Practice…. (If you plan on doing rope climbs, bring shin protection) 10 min AMRAP 3 KBS 70/53 2 HSPU 1 Deadlift 315/225

For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30

Strength: Deadlifts 10,10,8,6,4 2 Rounds for time of: 20 Deadlifts 185/135 15 Box Jumps 10 Muscle-ups

Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean) For time: 400 m Run 40 Box jumps 24/20 400 m Run 40 Squats 400 m Run 40 Med Ball Power Cleans 20/14

Strength: 21 Min EMOM 1- 3 Back Squats @ 70-80% 1RM 2 -18/12 Cal Row 3 – 15 T2B 10 Min EMOM 3 Push Press + 2 Push Jerk *start at 50% of push press and build* Extra Credit For time: 50 Box Jump Overs 30″/24″ *5 Min Cap*