Thursday, 9-29-16

NO 8 OR 9 AM CLASSES    NO 8 OR 9 AM CLASSES     NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs  

Strength: 2RM OHS 7min AMRAP 2,4,6,8,10…. Row for Cal Burpees rest 7MIN AMRAP 2,4,6,8,10…. Box Jumps KBS rest 7Min AMRAP 2,4,6,8,10…. Sit Ups D/U’s

WOD – For Time: 2 Rounds of: 20 Handstand Push-ups 30 Swings (53/35) then 2 Rounds of: 20 Pistols 30 Sit-ups then 2 Rounds of: 20 Back Squats (135/95) No Rack 30 Box Jumps (20″)

Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats

Holiday schedule: July 4th and 5th : 7,8,9 am only!     For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*

Strength/Skill – E.M.O.M. – 16 Mins. Even Minute 10-15 Pull Ups Odd Minute 10-15 Push Ups Using a kettlebell or dumbbell 15 Turkish get-ups, right arm 53/35 20 swings 15 Snatches left arm 20 swings 15 Snatches right arm 20 swings 15 Turkish get-ups, left arm