Wednesday, 7-10-19

Thanks everyone for coming out to JC’s Saturday night!!! Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.   Strength: Every :20 for 5 min 2 Power Clean + Jerk @50-60% 1RM rest 2 min For 6 sets…

18 min EMOM Min 1 – 30 Scissor Kicks Min 2 – 15 KBS 53/35 Min 3 – 25 Med Ball Twists 20/14 With a Partner complete: 9 min AMRAP Buy in: 75/55 cal row ..then.. 40 Snatch 95/65 30 Snatch 135/95 AMRAP Snatch @ 185/125 (Any style snatch)

Strength:  Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*

5 min Max Meter Row   20 min Skill Work   18 min Ascending Ladder by 2’s 2 DB Floor Press 50/35 2 DB Walking Lunge 50/35 2 DB Power Clean 50/35 4 DB Floor Press 4 DB Walking Lunge 4 DB Power Clean 6 6…  

Strength: 6X3 OHS Work up to a heavy triple.   3 rounds for time: Run 400 meters 12 Power Snatch (155/105) 21 GHD Situps/ Weighted Sit Ups 35/25

Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…