Wednesday, 11-16-16

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

Every :30 for 5 min 4 Power Snatch 95/65 (TnG) 4 RFT 10 Devil Press 50/35 15 DB Power Clean 50/35 20/15 AAB Cals 25 Box Jump Overs 24/20 *27 min Cap*

Please let me know if any of you are missing your catalog order.   Strength: E2MOM for 16 min 1 High Hang Sq. Clean + 1 Above the knee Hang Sq. Clean + 1 Sq. Clean from Floor + 1 Split Jerk *start light and build rest 3 min EMOM for 10 Min 1- 6…

3RDs 15 Reverse Hypers 10 BB Good Mornings 10 Broad Jumps 15 min to Establish 1 RM Deadlift With a Partner Complete: 22 min AMRAP 2 Rope Climbs 2:1 4 HSPU 2:1 8 Thruster 115/85 16 Push Press 115/85 32 Deadlifts 115/85

THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT  AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT.   STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5   3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS

6 Min EMOM 100 m run   20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.