Tuesday, 3-29-16

Strength/Skill – Power Cleans 3-3-3-2-1 15 min A.M.R.A.P. : 10 – Burpee Pull-ups 15 – P.J.’s 95/65 20 Medi-Ball Cleans

Compliments of Matt P. Strength/Skill – Weighted Pull-up 5-5-4-3-2 10 RFT 4 Strict pull-ups 4 H.S.P.U. 12 Sit-ups 12 Pistols CLICK ON YOUR PIC, ENJOY!!!!!!!!!

Strength: Bench Press 5-5-4-3-2-2-1   5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s  

There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: Hamstring Stretch Quad Stretch Row technique Overview E3MOM for…

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti…