Wednesday, 3-7-12

“Annie” 50-40-30-20-10 D/U Sit Up Work up to 70% of 1RM Front Squat then.. E2MOM for 10 Min 1 Pause FS+ 2 FS *5sec pause at bottom*

Strength: Front Squat 5X5 @ 80%   3RFT 500m Row 15 Wall Balls 20/14 12 Hang Power Clean 155/105 9 S2O 155/105  

Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @50% Set 2 – 2 Reps @70% Set 3 – 4 Reps @60% Set 4 – 2 Reps @75% Set 5 – 4 Reps @70% Set 6 – 2 Reps @80% 18 min AMRAP 40 D/U 3:1 20 Alt. Pistols 5 Rope Climbs 3:1

Happy New Year!! Closed today!!

“Bell” 3 Rounds for time of: 21 Deadlifts, 185# (125#) 15 Pull-ups 9 Front squats, 185# (125#) Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck…

STRENGTH: 1 STRICT PRESS + 1 PUSH PRESS INCREASING WEIGHT 15 MINUTE ASCENDING LADDER: 1 FRONT SQUAT 185#/125 – 2 TOES TO BAR- 3 PUSH UPS 2 FRONT SQUATS – 4 TOES TO BAR-6 PUSH UPS 3 FRONT SQUATS – 6 TOES TO BAR- 9 PUSH UPS CONTINUE INCREASING FRONT SQUAT REPS BY 1 AND…