Tuesday 9-29-15

1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats

For time: 3 RDs 800m Row 600m Run … followed by … 3 RDs 30 Weighted Sit Up 50/35 (GHD) 18 /12 AAB Cal 100′ HS Walk (Bear Crawl) *30 min Cap* Weekly Midline/extra credit- 3 Rounds, resting 2:00 between: 100′ Single DB OH Walking Lunge 30 Weighted AbMat Sit-Ups 10 Romanian Deadlifts 3 Sets:…

Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next. 1:00 on rower 1:00 of D.U.’s 1:00 on rower 1:00 of burpees 1:00 on rower 1:00 of KBS (53/35#) 1:00 on rower 1:00 on OH lunges w/KB

Happy December!! W.O.D. 100 Thrusters, 135#/95# 5 Burpees, on the minute every minute

Friday hours are 5,6,7 and 9 am only.  Saturday hours 8 and 9 am. Closed Easter Sunday.      Every 1:30 x 6 min: @ 50-60% 1 Halting Power Snatch (2s at knee) 1 Power Snatch … Directly into 6 min EMOM 1 Power Snatch @ 70-80% (12 min ) 5 RFT 10 DB Power…

Strength/Skill – 5 min EMOM – 3 Squat Clean Thrusters 135/95 10 min AMRAP 2 OTB Burpees 4 Front Rack Lunges (115/85) each leg/ alternating 6 Pullups