Uncategorized – Page 314

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Sunday 9-3-17

Closed, rest day

**Tomorrow, Monday we will only have one class at 10:00am,come on out.

Class will be split into two teams, done relay style.

Relay begins and ends with a Team 500m Run and Team Thrusters.

First person must wait until the entire team touches the thruster bar to begin the thrusters.

Time will not be called until the entire team touches the thruster …

Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest

Wod

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Warmup
400 m run
3 rounds
10 pvc shoulder pass through
10 presses 45/35
10 squats
2 min rest

Wod
OHS
3-3-2-2-2-1-1-1-1-1

** please note our holiday hours for the weekend,
Friday-normal hours
Saturday-normal hours
Sunday-closed
Monday-10:00-11:00am only
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Warmup
50 double unders
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest

Wod
800m run
21 wallball shots 20/14
21 pull-ups
15 wallball shots 20/14
15 pull-ups
9 wallball …

Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest

Wod
Cleans
3-3-2-2-2-1-1-1-1-1

Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25

Wod
For time:
50 box jumps, 24/20
25 handstand push-ups
40 box jumps, 24/20
20 handstand push-ups
30 box jumps, 24/20
…

Open gym
2-3

In teams of two:

2 min per station, one person working at a time, dividing work evenly.

2 rounds of:
-time flips
-tire jumps
-tire strikes
-kettle bell swings 53/35
-power snatch 75/55
-rest

Warmup
Fish game

3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 OHS 46/35
2 min rest

Wod
10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges