Wednesday, 6-11-14

EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75

Strength: Every :30 for 5 Min 2 Sq. Clean @65% 1 RM 30 Min EMOM 1- 4 TGU 40/20 2- 20 Hollow Rocks 3- :45 Plank 4- 8-12 Burpees 5- 12 Renegade Rows

‎58 looks a bit different in the CrossFit Games Masters competition Strength/Skill – Hang Squat Clean 15 min. A.M.R.A.P. 5 – Hang Squat Cleans 135/95 10- Walkout / Walk-in push-ups 20 – Double Unders

Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*

Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges

10 Min EMOM 2 Push Presses + 1 Push Jerk Work up to a heavy complex 5 RFT 6 MU 5 Power Cleans 185/125 4 Front Squats 3 Push Jerks