Friday 07/01/16

drew - muscle up

10 Min EMOM
5 Strict Chest to bar Pull ups

then

10 Min Amrap:
50 Double unders
5 Muscle Ups

Thursday 06/30/16

sj - run

Pause Back Squat (3 second at bottom)
3-3-3-3-3

then

For Time:
40 Zercher Slosh Pipe Squats
40 KB Swing 2/1.5
400m Run
40 GHD Situps
40 Dumbbell Hang Squat Clean 40/30

Wednesday 06/29/16

lindy - snatch

Shoulder Press
3-3-3-3-3

then

21-15-9 reps for time:
Split Snatch 115/75
KB SDLHP 2/1.5
300m Run

Tuesday 06/28/16

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Weighted Dip
3-3-3-3-3

then

7 Min AmRep: Burpee

Monday 06/27/16

DT

“DT”
5 rounds for time of:
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Sunday 06/26/16

Open gym 2 – 4 

Saturday 06/25/16

Team Wod @ 9am

Friday 06/24/16

Stu - Run

For Time:
Row 2000m
Run 2 Miles

Thursday 06/23/16

Michael - Clean

Pause Front Squat (3 second at bottom)
2-2-2-2-2

then

10 Min Amrap
10 Front Squats 135/95
10 Push ups

Wednesday 06/22/16

9am class is cancelled tomorrow. Sorry for any inconvenience.

Push Press
2-2-2-2-2

then

21-15-9 reps for time:
Kettlebell Snatches Left Arm 1.5/1
Kettlebell Snatches Right Arm 1.5/1
Box Jumps 24/20

KB Doesn’t have to touch ground between reps

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