STRENGTH/SKILL – 5X3 Low Hang Snatch (3″ off floor) – heaviest possible, rest 60 – 90 sec.
Notes: These should be performed UB if possible, but it is not required.
-then-
For time:
30 Double-Unders
3 Power Cleans @ 155/105#
30 Wall Balls 20/14#
6 Power Cleans @ 155/105#
15 T2B
9 Power Cleans @ 155/105#
15 T2B
6 Power Cleans @ 155/105#
30 Wall Balls 20/14#
3 Power Cleans @ 155/105#
30 Double-Unders
Deadlifts 5 X 10 @ 60% For Time: 4 rds- 10 Power Clean 135/95 10 HSPU 3 rds- 20 Wall ball 15 KBS 53/35 2rds- 7 Power Snatch 135/95 12 Box Jump 24″/20″ *Scale as needed*
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill -Push Jerk 2-2-2-2-2 15 min AMRAP 5 Jerks 115/75 5 Front…
Strength/Skill – Front Squat: 3-3-3-3-3 7 Rounds for time: 7 Power Clean (95/63) 7 Bar Facing Burpees
Veterans Day In observance of Veterans Day, we will be doing a very special WOD. “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device….
Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats
Strength/Skill – Front Squat 5-5-3-2-1 21-15-9 One Arm D.B./K.B. Thrusters C2B Pull-ups