Tuesday, 3-15-16

Thruster – 1 RM 3 Rounds for time: 6 Clean Thruster (2/3 of 1 rm thruster) 12 T2B 24 Box jump overs 24/20

10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups

Strength Work up to a heavy triple power snatch You pick : Cindy (20 Min AMRAP) 5 Pull up 10 Push Up 15 Air Squats OR… Mary (20 Min AMRAP) 5 Handstand push-ups 10 1-legged squats 15 Pull-ups    

Gymnastics 12 min EMOM 1- 12-15 T2B 2- 12-15 Push Up 3- 10-14 Pistol (15-20 Squat) 4 RFT 10 OHS 95/65 15 Power Clean 20 Deadlift

HAPPY BIRTHDAY COACH NATE! Partner Crain: 3 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint One person works the…

E2MOM for 8 min 4 Tempo Deadlifts Tempo= Stand, 2 sec pause at top, 6 sec descend, no pause at botttom 4 RFT 12 DB Power Clean 50/35 12 Single Arm DB Push Press (6L, 6R) 50/35 6 Devil Press 50/35 *15 min Cap*