Thursday 7-30-15

Open Gym Thursday night at 7PM. Cancelling Monday 10AM class. Back Squats 5X2 all at 75-85% 7 min AMRAP 5 Power Cleans 135/95 10 Box Jumps 24/20 rest 7 min AMRAP 5 Power Snatches 95/65 20 D/U’s

We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will also be offering a 7 PM ROMWOD class. Anyone can participate. Bring a yoga mat. Fridays will be OPEN GYM. You are free to do the Game’s WOD or a workout of your choice. Friday nights we will…

Skill/Strength – KB Snatch 12 min A.M.R.A.P. 10 Deadlifts (125% of B.W.) 3 Wall Climbs

For Time- (Just like 12 days…) 1- Deadlift @ 75% of 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Cleans 45/25 4- KB Snatch 53/35 5- med ball twists 20/14 6- HR Push Ups 7- Strict Pull Ups 8- Weighted sit Ups 45/25 90 D/U’s 1000m ROW

2 RDs 10 BB Front Squat 10 BB Strict Press 5 BB Split Jerk Every 1:30 for 6 sets (9min) 3 Tempo Front Squats *5 Seconds down, 2 second hold at bottom, explode up, 2 second pause at top* rest 5 min Every 1:30 for 6 sets (9min) 2 Pause Split jerks *2 Second Pause…

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – Front Squat 5 x 3 3 R.F.T. 22 Kettlebell swings (2 pood) 22 Box jump 24/20 inch box Run 400 meters 22 Burpees 22 Wall ball shots (20/14 pound ball)