Wednesday, 3-4-20

Row Sprint Repeats 6 x Max Calories in 1:30 min *rest 3min between sets* Rope Climb practice * for those that have rope climbs well try 7 Rope climbs for time… or 5 legless for time* Post times if completed BRING SHIN PROTECTION!!!

Strength: Clean Jerk, Heavy 3×1 High Hang Clean + Jerk 3×1 Hang Clean + Jerk 3×1 Clean + Jerk WOD: Joshua Hager SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. For time- 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30…

Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Squats E3MOM X3 10 @ 50% 10 @ 55% 10+ @ 60% 6 MIn AMRAP 6 Strict HSPU (2:1) 5 M/U’s (Pull Ups and Dips) 4 Front Squats @ 60% of 1RM Rest 2 MIn 5 Min AMRAP 5 Strict HSPU 4 M/U’s…

Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!!   Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…

  30 RFT 1 Deadlift 155/105 2 Push Press 155/105 3 OHS 155/105 4 Bar Facing Burpee *35 min Cap*

10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl