Wednesday, 7-3-13

Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Hang Squat Snatch 2 R.F.T….

Strength/Skill – Snatch grip deadlift 4 Rounds: 50 Double Under’s 400m Run 25 Air Squats 10 Deadlifts 5 Clean & Jerk Use the same barbell for the DL & C&J RX+ 185/135 RX 155/105 Adv: 135/95 Bgr: 115/80

Warm up 3Rds 15 Reverse Hypers 10 BB Good Morings 10 BB Deadlifts 10 Squats 15 min to complete 7×5 Deadlift not a max set of 5 5 RFT 20 Deadlift 115/85 15 OHS 115/85 10 Thruster 115/85 *18 min Cap*

REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES! Strength/Skill – 3 TnG Snatches x 5 AMRAP in 6 minutes: 20 KB Snatch – 10L/10R (35#/53#) 15 Sit ups (GHD is RX) 20 1-arm KB Thursters – 10L/10R (35#/53#) 15 Pike sit ups 20 1-Arm KB Swings – 10L/10R (35#/53#) 20 Lateral box jump-over Rest 2 minutes. Complete…

  12 min Alt EMOM Even- 50 D/U Odd- 4 Power Clean & Jerk 155/105 5 RFT 20 Back Squats 155/105 (from the ground) 15 KBS 70/53 10 Burpee Box Jump Overs 24″/20″ *18 min Cap*