Thursday, 9-13-18

Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees

  Every 2min for 12 min 3 Pos Hang Power Clean ( Low, mid, high) + 1 Jerk Increase in weight. 3RDs 21 Sit Up 14 Hollow Rocks 7 Strict HSPU 2RDs 20 Hang Power Cleans 115/85 10 BMU (20 Pull Up + 10 Dips) 1RD 50/35 Cal AAB

9AM Class only today. “12 Days of Thankfulness” 1 50 D/U’s 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges with Dumbbells (55/35 lbs) 11…

Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)

Strength Work up to a heavy triple power snatch You pick : Cindy (20 Min AMRAP) 5 Pull up 10 Push Up 15 Air Squats OR… Mary (20 Min AMRAP) 5 Handstand push-ups 10 1-legged squats 15 Pull-ups    

Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run