Thursday, 7-11-13

  Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight   3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)

Strength: E2MOM X 10 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk Partner WOD 4RFT 10 Thrusters 95/65 Shuttle Sprints 5m, 10m, 15m, 10m, 5m 20 Hollow Rocks 1 person goes at a time. Each partner completes 4 rounds.

6 min. a.m.r.a.p. row 1000m with remaining time as many Pull-ups as possible score is total pull-ups rest 6 min. a.m.r.a.p. 50 S.2.O. 95/65 with remaining time as many box jumps (20/18) as possible score is total box jumps Strength/ Skill – 15 mins to establish 1 RM Back Squat

Back Squat 5×5 @ 60-70% of 1 RM “Cindy” 20 min AMRAP 5 Pull Up 10 Push Up 15 Squats

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Back Squat 2-2-2-2-2 “NASTY GIRLS” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps

1,500 rep W.O.D. 10 Rounds for time: 100 Single Unders 10 Burpees 10 Sit ups 10 Push ups 10 KB Swings 10 Pull-ups