Monthly Archives: May 2013

              Warm up: 6 RFQ 8 kb SDHP, 6 db thrusters, 10 db renegade rows Strength: B. Press 8@80%/6@90%/5@95% 8+@80% Deadlift 8X2//90% Split Jerk f/rack 6X2  

  Warm up: 2 pull ups, 4 burpees, 20 m high knee X4 Wod: Running w/Angie Thank you Mark Divine! 100 pull ups 800 m run 100 push ups 800 m run 100 sit ups 800 m run 100 squats 800 m run  

              Warm up: 4 HRPU. 4 sec HSH, 6 Hang muscle clean X 6 Prep for wod: 5 min to load barbell HPC Wod: 21 15 9 ring dips HSPU Hang power clean 115/75  

              Warm up: 5 bb squats, 10 kb snatch, 2 TGU Strength: OHS 4X6 ?? (Post) Wod: 12 min amrap 6 Chin ups 8 b. squat 135/95 10 kb swing 70/53  

                    Warm up: 5 KTE, 6 bb strict press, 200 m run X6 Strength: Press 5X5 // 85% Wod: 7 RFT 15 box jumps 10 pull ups 350 m run  

                Members: There is only (1) workout Monday at 8:30 am. Get to the box early with short shorts a bandana around your head.