Congratulations to Matt and Mike. They qualified for the 2017 Granite Games!
Strength:
Power Snatch – Not TnG
4×2 @40% (technique warm up)
1×3 @ 50%
2×3 @60%
1×3 @70%
7min AMRAP:
15 Wall Ball 20/14
10 Sq. Clean 75/55
*rest 3 min*
7 Min AMRAP:
10 Alt. DB Snatch 45/30
10 Burpee Box Jump Overs 24″/20″
Strenght/Skill – Bench Press 5-5-3-3-2 30 min AMRAP 3 – Deadlifts 225/155 6 – Burpee Pull-ups 9 – KB Swings 200m – Run
“Adrian” Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad,…
14 Min AMRAP 60 Wall Ball 20/14 50 c2b pull up 40 Slam Ball 30/20 30 t2b 20 Burpee (If you finish the burpees within the 14 min, start over from the wall balls.) Strength 6×2 Snatch This is a full snatch, drop the bar and reset between doubles.
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word to those who are not on FB.
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)