0470:

WU: 5 min

Strength: B. Press 4×4@75% Tempo- (3/1/0) Lower bar 3sec to chest, 1 sec hold on chest, rapid extension off chest to lockout. http://www.muscleandstrength.com/articles/resistance-training-exercise-variables.html

WOD:

3 RFT

  • 8 db squat clean thruster 30/20 db’s must return to HH at conclusion of each rep.
  • 200 m run

5 min for bb set up practice:

5RFT

  • 6 bb squat clean thruster 95/65
  • 200 m run

Post both scores!

0468:

WU: Got it!

Strength: DL 8×70 6x75x2 4+x80

WOD: 30 minutes

  • 5 hang clean
  •  2 split jerk
  • 3 Push jerk or push press
  • 5 f. squats
  • 3 L-sit
  • 3 KTE
  • 3 TTB
  • Run 350m

Bring a friend this Saturday at 10:15.

0467: FGB

WU: wod brief set up then worm up 10 min

Strength:

WOD: FGB – 3 round version. Track reps form all rounds

  • Wall ball 20/14
  • SDHP 75/53
  • Box jump 20” use the tire.
  • Push press 75/53 from rack
  • Row for calories