Wednesday, 6-13-12

“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*

6 Min AMRAP 15/12 Cal Row 10 HSPU (2:1)   rest 2 min 6 Min AMRAP 15 Wall Ball 20/14 5 Walk Out Walk In Push Up   rest 2 3 RFT 50 Air Squats 12 Push Jerks 155/105            

8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…

6,7 and 8 AM classes tomorrow only. Closed friday! WOD: 15-20 Min to establish 1 RM Snatch Rest as needed 15-20 Min to establish 1 RM Clean & Jerk

Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders

Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu