Wednesday, 1-9-13

Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run

  Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then……

Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25

Today is Open Gym and also the last day of the Open. We will start Heats at 9AM. Ending with our last heat at 11:15.   WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes

Strength: Back Squat 75% x3, 80% x3, 85% x2, 90% x1, 95% x1, (95+% x1) x3 WOD: 27-21-15-9 Wall Ball 20/14 Push Press 105/75

Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run