Wednesday, 12-14-16

Please be reminded that Tues./Thurs. a.m. hours are 6 a.m.-7a.m. only Clink on this to see Kelly D.’s first double unders!!! Skill – Muscle-ups W.O.D. – For time 60 Double Unders 50 Wall Balls 40 Double Unders 30 KB Swings 1.5/1.0 20 Double Unders 10 Muscle Ups / 20 Jumping Muscle Ups

Strength: E2MOM Clean and Jerk 3 Cleans + 1 Jerk @60%, 65%, 70%, 75% Deadlifts 5X3 Sets 1-4 Betw. 60 and 75% Set 5 @ 82.5% Three rounds for time of: 135/95 pound Hang power clean, 15 reps 15 Burpees

W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m

Partner Wod: For Time- 400 D/U 200 Wall Balls 20/14 150 DB Thrusters 35/25 100 c2b Pull Ups 100 Push Ups *EMOM 1 Rope Climb*

Partner “Angie meets Randy” 15 Power Snatch 75/45 100 Pull-ups 15 Power Snatch 100 Push-ups 15 Power Snatch 100 Sit-ups 15 Power Snatch 100 Squats 15 Power Snatch Partners can split up reps however they feel, but you must go in order. *Scale as needed*

Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.