Wevcdnesday, 7-17-13

Strength/Skill – Hang Clean – 5 x 2 Ten rounds for time: 3 Handstand push-ups 6 Pistols 12 Pull ups 24 Double unders

24 min EMOM 40 sec on 20 sec off min 1 – AAB min 2 – D/U’s min 3 – Cal Row min 4 – Box Jumps 24/20   skill work!

I need a head count for the BBQ…please sign up.   Strength: Hang Snatches 5-4-3-3-2-1   Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!! “The Ryanator”   400m Run 30 Alt DB Squat Snatches 55/35 10 Alt Pistols 400m…

Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS   ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS

Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25

Isabel 30 Snatches 135/95 10 min cap rest 5min   1 mile run timed….. then 20 Man Makers (40/25)