Wednesday, 2-4-15

Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.

Compliments of Javier Aponte!!! 100 D/U’s Assisted (3:1) 30 Burpees 15 Power Snatches 115/75 15 Front Squats 135/95 7 Muscle Ups – (Scaled 3 pull-ups/3 dips) 15 Hang Power Clean and Jerk 115/75 100 D/U’s One bar

BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits

Strength: Back Squat 10 @ 50% 10 @ 60% 6 @ 65% 6 @ 70% 4 @ 75% Strict Press 3×5 Push Press 3×3 Push Jerk 3×1 7 Min AMRAP 3 Hang Power Clean 135/95 3 S2O 135/95 6 Burpee over bar

Strength/Skill – O.H. Squat 6 x 2 “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups

Todays Classes 8, 9:30 BBQ 1:30PM MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class…