Tuesday, 3-10-20

Strength/Skill – 3 Shoulder Presses, 2 Presses, 1 Split Jerk 5 x 1 “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.   12 min EMOM- Min 1 & 2: 3 Back Squats @ 65% Min 3 & 4: 3 Back Squats @ 75% Min 5 & 6: 2 Back Squats @ 80% Min 7 & 8: 1 Back…

Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow

Strength: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat*   WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row

Relay for Life is this Saturday, starts at noon. Please join us. 8 RFT- Run 200m 5 Front Squats 135/95 30 Double Unders Clean Pull 90% (of clean) x 3 x 2 95% x 3 x 2

20 Min EMOM 1- 10 Alt. Pistols 2- 10/8 AAB Cal 3- 5-8 Strict Pull Up 4- :50 Plank 10 min AMRAP 10 Devil Press 40/25 1 Rope Climb 10 HSPU 2:1 1 Rope Climb