Tuesday 10-6-15

25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles   “Karen” 150 Wallballs 20/14 *15 min Cap*

20 Min AMRAP 5 C2B 7 T2B 9 Dips 30 D/U *Scale as needed* Back Squat 3×10 @ 62.5%

  Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-9 Build to 3 RM Push Jerk Min 10-15 Build to 3 RM 20 Min AMRAP 20 Burpee BJO 24/20 15/12 AAB 10 Slam Balls

Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Reminder…we are open Sunday! Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with…

Strength: Back squat 6 at 70% 6 at 80% 3 at 90% 2 at 95% of 1 rep max 3 Rounds With a 5 minute running clock: 0:00 – 2:00 Run  200 meters then as many double unders as possible with time remaining 2:00 – 3:00 As many reps as possible of push press 75#(55#)…

5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35