For Time:

Run 600 Meters
then
10-1 Knee to Elbows
1-10 V-Twist m:45lbs f:25lbs
then
Run 600 Meters

Skill: Butterfly Kip

WOD

For Time:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high pull    m:75lb f:55lb
Push jerk   m:75lb f:55lb

Cash out:
3 attempts at L-Sit for accumulative time
rest as needed(hanging or top of dip position)

Strength:

Shoulder Press

1-1-1-1-1

WOD:

For Time

50-40-30-20-10

Double Unders

Jump and Reach

Tie a 5 pound plate an honest 18 inches above your tip toe reach

Mo 12:49 (singles x 3/12″)

Kate 11:35(singles x 3/12″)

Mindy 12:42(singles x 3/12″)

Todd 13:26(singles x 3)

Keith 12:16(12″)

Rich 15:48(12″)

Angela 15:39(14″)

Bridget 17:26(14″)

Pete 24:54(14″)

Tokyo11:58(14″)

Rosie 15:33(20″step up/singles x 3)

Debbie 12:54(singles x 3/10″)

Mark 12:01 Rx’d

Joe T. 13:04 Rx’d

Brian D. 14:44 Rx’d

Steve S.17:29 (19″)

Steve M. 13:58(singles x 3/12″)

Kelly 21:03(12″)

Stefan 11:04 Rx”d

For Time:

1000 meter row

30 supine pull ups

30 wall ball m:20lb-10′ f:14lb-9′

30 sit ups

30 box jumps

30 walking lunge

30 push ups

30 squats

3 Min. Pull Ups

1 Min. rest then

3 Rounds

1 Min. Hang Power Snatch

1 Min. Overhead Squat

1 Min. Floor Wipers

1 Min. rest between rounds

Then 3 Min. Pull Ups

m:65lbs f:45lbs

Score is total reps

No AM classes Saturday, Fight Gone Bad Fundraiser at noon!!!!!

“Fight Gone Bad”

3 rounds

1 min. each exercise

1 min. rest between rounds

Wall Ball m:20lb-10′  f:14lb-8′

SDLHP m:75lb f:55lb

Box Jumps 20″

Push Press m:75lb f:55lb

Row (calories)

Score total reps

90 seconds
100 m sprint than amap (as as possible) Push Press (lighter) with your remaining time.

Rest 2 minutes and repeat for a total of 5 rds. Your score is the total number of PP’s you complete.

*use a lighter Push Press weight in preparation for FGB Staurday!

For Time:

100 Burpee Box Jumps

Choose your box height…push yourself!!

4 Rounds fot Time of:

Row 500 meters

Rest 3 Minutes

Warm Up:

Burgener Warm Up

Snatch Balance

WOD:

15 Min. AMRAP

5 Wall Ball Shots m:20lb-10′ f:14lb-9′

10 Ground to Overhead w/Plate m:45lb f:35lb

15 Box Jumps 20″