Saturday @11AM: Going away breakfast for Coach Nate and Jenn.
6-9-12-9-6
Bar facing burpee
OHS 185/115
c2b pull up
*12 min Cap*
Every 1:30 for 15min
15 Air Squats
2 Deadlift
*Deadlift starts @45% of 1RM and add 20# each rd. If deadlifts are not done unbroken or completed you are finished*
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*
Closed for Thanksgiving. 9AM class Friday. No PM classes. Strength/Skill: 12 min EMOM 7 weighted Pull ups 7 weighted Dips 3RDS 10 Power Cleans 135/95 15 Burpees 20 T2B 25 D/U’s
Stan Wong 5K, no classes today.
As of next week changes in summer hour will be: No 5AM class on Fridays and no 10am class on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 60-70% of 1 RM 3RFT- 12 Right Arm DB Hang Power Cleans 50/35 50′ Right Arm OH Walking Lunge 50/35 10 Burpee…