Tuesday, 7-5-16

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 3000m Partner Row 1 Person Rows while 1 Planks 18 minute AMRAP 10 Thrusters 135/95 12 Hang Power Cleans

Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps

Strength:8 min EMOM 3 DEADLIFTS @ 70-80% 5 ROUNDS: 10 PUSH PRESS 115#/75# 10 PULL UPS 35 DOUBLE UNDERS

Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike.   12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts 21-15-9 DB Snatch 70/50 Burpee to plate 45/25 ..right into.. 10 Rope Climbs 2:1 *15 min Cap* * DB…

no 8AM class today!!   5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14

Hero WOD Friday. Still time to bring something in!!! Strength Back Squat- 15 Min to Establish 2 RM WOD- 3 Min Marx Effort: T2B rest 2 min then For time: 28 SDHP 75/45 21 Thruster 95/65 15 Power Snatch 115/85 9 Clean and Jerk 135/95