Wednesday, 5-15-13

Strength/Skill: Muscle ups 2013 Open WORKOUT 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 burpees 210/120 pound Snatches, as many reps as possible

“The Seven” 7 RFT 7 HSPU 2:1 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/165 7 Burpees 7 KBS 70/53 7 Pull-Ups *35 min Cap*

12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*

Team WOD 2 person team (2 guys or 2 girls) 120 KBS (53#/35#) 100 medball catches(20#/14#) (10′ distance, 5 burpee penalty for dropping the ball) 80 medball cleans 40 medball situps then row 2000 m

9AM class only today! Partner Wod 35 min EMOM Min 1 Wall Climbs Min 2 Front Rack Lunges 95/65 Min 3 T2B Min 4 Burpee Pull Ups Min 5 Squat Clean Thrusters 95/65 1 person works for 30 sec while the other partner rests, then switch. Score = Total Reps

Closed Easter Sunday!!!   25 Kettlebell Swings 70/53# 50 Sit-ups 100 Double-unders 20 Kettlebell Swings 40 Sit-ups 80 Double-unders 15 Kettlebell Swings 30 Sit-ups 60 Double-unders 10 Kettlebell Swings 20 Sit-ups 40 Double-unders 5 Kettlebell Swings 10 Sit-ups 20 Double-unders