Wednesday, 4-1-15

9 min EMOM 3×5 Strict Press 3×3 Push Press 3×1 Split Jerk 15 min Amrap 20/15 Cal Row 1 Rope Climb 2:1 20 T2B 1 Rope Climb 20/15 AAB Cal 1 Rope Climb

Come watch athletes do the Open tonight between 5 and 7.     Open 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes

30 Min EMOM 1- 6 Deadlifts 315/225 2- 12 HSPU 2:1 3- 14 DB Snatch 45/30 4- 20 Air Squats 5- 2 Rope Climbs

MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Power Snatches 5-5-5-5 W.O.D. -Weight….it’s running “FRAN”!!!! 21-15-9 Thrusters 95/65 Pull-ups 290m run 45/25lb plate between ever round. Weight its running Fran, get it….lol, lol!!!!

STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS

31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. 6 rds: 200m Hard, 100m light jog back, 100m Sprint *rest 3 min between rds* *if you don’t need the rest you aren’t going hard enough* Tempo Clean Pull – 4×3@90-95% of clean 4 second from ground to above knee into…