Tuesday, 3-29-16

10 min to complete 4×10 bent over BB row 4×12 Single Leg RDL (6 each leg, heavy if form is perfect) 4×12 Supine ring row 18 min AMRAP 7 Power Cleans 135/95 7 Lat burpee over bar 200m Run

Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.

50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams   6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s

Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – Front Squat 5 x 3 3 R.F.T. 22 Kettlebell swings (2 pood) 22 Box jump 24/20 inch box Run 400 meters 22 Burpees 22 Wall ball shots (20/14 pound ball)

Back Squat 75%x3, 80%x3, 85%x3, 90%x3, 3RM 3 Rounds for Time: 75 D/U’s 50 Air Squats 25 Calorie Row