Tuesday, 8-6-13

Holiday schedule: July 4th and 5th : 7,8,9 am only!   1776 WOD   For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete…

3RDs 12 Reverse hypers 10 BB Deadlifts 8 KBS 4 Ring Rows Deadlift 10 @ 50% 10 @ 55% 8 @ 60% 8 @ 65% 6 @ 65% 15 min to complete “Nate” 20 min AMRAP 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 2:1 8 KBS 70/53

9 min EMOM Min 1 – 18 sit Up Min 2 – 14 Hollow Rock Min 3 – 10 V- Up 5 rounds for total reps 1 min Russian Swings 70/53 1 min KB SDHP 70/53 1 min Walking Lunges 1 min AAB Cals 1 min REST

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

Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes Strength/Skill – 5×2 High Hang Power Clean 5 RFT 10 OHS 135/95# 50 Lateral Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round.

5×5 Weighted Push up For time: 60 Toes to bar 50 Overhead squats (95/65lbs) 40 Box jump overs (24”/20”box) 30 Thrusters, (95/65 lbs) 20 Power cleans (95/65 lbs) 10 Burpee muscle-ups *25 Min Cap*