Wednesday 2-10-16

Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups

Reminder: no PM classes tomorrow. Strength/Skill – BHN Push Press 5×3 3 R.F.T. 6 – TGU”S 53/35 12 – Power Cleans 115/85 18 – Weighted 53/35 Step-ups 20/18

Strength: E2MOM X 10 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk Partner WOD 4RFT 10 Thrusters 95/65 Shuttle Sprints 5m, 10m, 15m, 10m, 5m 20 Hollow Rocks 1 person goes at a time. Each partner completes 4 rounds.

15 min to establish 10 rep max Deadlift 3RFT: 30/25 Cal Row 20 Box Jump Overs 24″/20″ 10 Deadlifts 275/205 *15 min Cap*

JC’s this Saturday night @6:30.     Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-8 Build to 2 RM Push Jerk Min 9-12 Build to 2 RM 2 rounds 30 Weighted Sit Ups 50/35 30/24 Cal Row 30 DB Hang Clean & Jerks 50/35 30 Wall Balls 20/14