Tuesday, 3-19-13

Strength – Clean and Jerk 21-15-9-3 Turkish get ups 53/35 KB Swings

The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…

Skillz: 15 Min Handstand work WOD: 6 x 3 MIN AMRAP- 20 Walking Lunges 10 Air Squat 10 Dips Max Front Squat 135/95 (Must come from the floor) Rest 2 Min between rounds. *Score is front squats for each rd combined* **Scale as needed**

Happy Filthy Fifty Years Frank Curto For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

800m Run 40 Burpees to Target 60/45 Cal Row 30 Bar facing Burpees 40/30 AAB 20 Burpee Box Jumps

Christmas party December 17. Sign up at front desk. STRENGTH: 8 SETS 2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85% 21 MIN EMOM MIN 1-10 DEADLIFTS 185/125 MIN 2-15 BOX JUMPS 24/20 MIN 3-20 MED BALL TWISTS 20/14