Thursday, 9-20-12

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20

With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like

For time : 1000m Run 100 D/U 800m Run 80 Hollow Rocks 600m Run 60 DB Step Up & Overs 24/20, 35/20 400m Run 40 Push Up 200m Run 20 Man Makers 35/20

  30 min to complete: 3 sets of 21’s 6 Plank Circles 3×10 Hammer Curls 3×10 front lateral raises (each arm) 4x 1 min Hollow Hold For time: 10-1 Thruster 95/65 Bar Facing Burpee *12 min Cap*

Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…

Tribal Games Friday night. No 6PM class.   Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters