Wednesday, 12-26-18

Tuesday and Thursday – No 5 A.M. classes. Good Friday- No P.M. classes. Strength/Skill – Squat clean; build to a tough single W.O.D. 5 R.F.T 3 Squat snatches 135/95 10 Weighted D.B. AB-MAT Sit ups 45/25 feet anchored D.B. remains in CONSTANT CONTACT with chin

For time: 20 Man Makers 35/25 30 Box Jump Overs 24″/20″ 40 KBS 70#/53# 50 D/U’s 50 Cal Row 50 D/U’s 40 KBS 30 Box Jump Overs 20 Man Makers  

Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…

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.

Strength: Deadlift 10@50% 10@55% 8@60% 8@65% 6@70% of 1RM For time: 150-120-90-60-30 D/U 50-40-30-20-10 Med Ball Clean 20/14

Strength 10 min EMOM Even – 3 Power Clean and Jerk 155/105 + 5 Burpee Odd – 10-15 T2B WOD 5 RFT: 15 Wall Ball 20/14 15 Push Up 40 D/U