Tuesday, 9-4-12

Don’t forget to wear your blue!!   Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees

Strength/Skill -HBBS: 1X5@60%, 1X5@70%, 2X5@75% Conditioning 10 HSPU 1 Power Cleans 135/95# 9 HSPU 2 Power Cleans 135/95# 8 HSPU 3 Power Cleans 135/95# 7 HSPU 4 Power Cleans 135/95# 6 HSPU 5 Power Cleans 135/95# ….. 1 HSPU 10 Power Cleans 135/95#

Oct. 7th Self Defense Class @7PM Strength/Skill – 8 min EMOM – Even Minute – 10 Medicine Ball Cleans Odd Minute – 5 High Hang Power Cleans 115/85 3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 reps

Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2   2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65

GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Romanian Deadlifts 21-15-9 Deadlifts 275/155 Box Jump 30/24

6 sets of: 2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee) Every 4:00 for 24:00 complete: 75 D/U 2:1 12 Deadlifts 135/95 9 Hang Power Clean 135/95 6 Push Jerk 135/95