Tuesday, 12-25-18

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*

W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!

Deficit Deadlifts 8×4 Standing on a 45# plate 12 min AMRAP 5 Devil Press 50/35 10 Burpee over DB’s 15 Lunges

15 min to get your 2RM push Press Complete as many rounds as possible in five minutes of: 3 Deadlifts, 275#(185#) 7 Push press, 115#(75#) Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG

Warm up- Partner Row for time: 5x200m(Each person does 5 200’s) Strength- Every 90 Seconds, complete 1 Clean Starting at 70%, add 10# every 90sec until failure Wod- 4 RFT: 50 D/U 15 t2b 6 Man Makers 25/15

BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES…..CLEAN ONES Strength/Skill – Power Snatch In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’…