Tuesday, 10-4-16

Strength/Skill – 10 R.F.T. 10 Thrusters 95/65 10 Ring Push-ups

5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min   5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST   5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST   5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST    

Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..

Strength: 15 Min to establish heavy single Clean & Jerk “NANCY” 5RFT: 400m Run 15 OHS 95/65

Individual Event 6 – 2014 For time: 50-calorie row 50 box jump overs, 24 / 18 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie…

Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 8AM class Saturday. 15 Min Clean & Jerk EMOM- Min1- Start @65% of 1RM Min 2- add 5# Min 3- add 5# Min 4- add 5# Min 5- add 5# *After first 5 min start back over @70%…