Wevcdnesday, 7-17-13

  05 Yhtlif For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box

Strength/Skill – Snatch Grip Deadlift 5 x 3-TnG with a 1-1000 ause at the top 4 R.F.T. 5 Inverted Burpee’s 10 T.G.U.’s 20 Pistols (2:1) 40 D/U’s

Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)

Rope Climbing and Running are in the WOD. Bring appropriate attire, sneakers and socks Strength/Skill – Clean & Jerk Complete as many rounds in 20 minutes as you can of: 1 Rope Ascent 95/65 pound Clean and Jerk, 15 reps Run 400 meters

SUNDAY: YOGA @11 AM. $15.00 DROP IN.     With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#