Tuesday, 12-6-16

14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint

Partner WOD For time: Filthy 100 40 min CAP 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double unders

Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)

BOX RULES Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. KIDS. We love…

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!!   Warm Up: 3 rds at easy pace 10 Good Morings w/bb…

Strength: 21 Min EMOM 1- 3 Back Squats @ 70-80% 1RM 2 -18/12 Cal Row 3 – 15 T2B 10 Min EMOM 3 Push Press + 2 Push Jerk *start at 50% of push press and build* Extra Credit For time: 50 Box Jump Overs 30″/24″ *5 Min Cap*