Thursday 6-16-16

1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…

Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs

Every 90 sec X 8 2 Hang High Pull + 1 Hang Squat Snatch With a 15 minute running clock complete: 50 Double Unders 20 Squat Snatch 135/95 50 D/U’s 15 Squat Snatch 155/105 50 D/U’s 10 Squat Snatch 185/125 50 D/U’s Max Squat Snatch 205/135 in remaining time

Christmas party will be Dec 16th. Save the date! We will be closed Thanksgiving! Friday hours are 8 and 9am. 6 RFT: 15 DB thrusters 50/35 50 D/U (2:1 Tempo Jumps) 3 Rope Climbs (3:1)

Strength/Skill – Bench Press 5×5 21-15-9 Plyo lunges Toes to bar Thrusters 75/45

“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….