Wednesday, 12-14-16

Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu

Strength/Skill – Box Squats 5X5 10 – reverse burpees 10 – squat cleans 95 /65 10 – kb swings 53/35 10 – pull-ups 10 – push press 95/65 10 – ring dips 10 – thrusters 95/65 10 – toes through rings 10 – deadlift 95/65 10 – wall balls 20/14 10 – snatch 95/65 10…

Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups

8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks

For Time- 25 Front Squats 185/135 30 t2b 35 Wall balls 20/14 40 Burpee Box Jumps 24″/20″ 35 Wall Balls 30 t2b 25 Front squats

Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM 5 R.F.T. 15 – Weighted Step ups with plate/D.B. 20″/18″ 10 – Wall Walks 5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)