Saturday

Sat. August 31 Reminder: Pot luck tonight! Labor Day Schedule: 9 am class ONLY. Part 1: Snatch 1-1-1-1-1 Part 2: 3 rounds for time: Row 500m 12 Overhead Squats (115/73) 9 Ring Dips  

Friday

Friday August 30 2013 REMINDER: Pot luck tomorrow night. Directions and sign up here. Part 1: Box Squat: 5×3 @ 80% Part 2: Double Alternating Tabata: Thrusters (95/63) Box Jumps (24/20)

Thursday

Thursday Aug. 29 2013 Part 1: 5 Sets of max reps dead hang pull ups. 5 sets of max time L sit on rings. alternate the sets. Part 2: 3 rounds for time: Run 800m 30 Burpees

Wednesday

Wed. August 29 2013 Part 1: EMOM for 12 minutes: 2 Hang Clean & Jerk increase weight each set Part 2: AMRAP 15 minutes: 25 Squats 5 Handstand Push Ups 2 Rope Climbs  

Tuesday

Tues. August 27 2013 Part 1: Front Squat 3-3-3-3-3 Part 2: 5 rounds for time: 25 Hip Extensions 25 Double Unders