Thursday, 7-25-13

They will be paving in the front parking lot today. Please park in the back.   3 RDs 40 D/U 10 BB Thruster 10 Ring Rows Fran 21-15-9 Thruster 95/65 Pull Up Skills for rest of class

Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*

No 5am class. CM delayed start. With running clock: 0:00-10:00 3 rd 4 Power Clean 155/115 4 Front Squat 4 Shoulder to Overhead 10:00-25:00 2 rd 100 D/U 40 Sit Up 30 OHS 115/85 40 Sit up 100 D/U 25:00-35:00 AMRAP 5 DB Thruster 35/25 5 KBS 70/53 10 DB Snatch 35/25

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     “Will Lindsay” 10 RFT 3 Devil Presses 55/35 22 Walking Lunges 55/35 19 Air Squats *20/14 LB Vest…if you dare*

No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: 8 min EMOM Power Clean 5@ 65% Deadlifts: 10@50% 10@60% 10@70% 8@75% 6@80% of 1RM 10 min AMRAP 30 Sit Ups 12 Burpees

Strength/Skill – Bench Press For time: 10-9-8-7-6-5-4-3-2-1 Walk out/Walk out Push-ups 100-90-80-70-60-50-40-30-20-10 Double-unders