Just a few more days to get your friends in here. Bring as many friends as you want as many times as you want.

Warm up
Partner warm up
2 rounds
20 Partner wall balls (bounce the ball off the wall to each other)
20 Slam balls over your shoulder (you go, i go)
20 goblet squats with light kb (10 each then switch)

Grab a barbell
16 Minute EMOM
8 Clean high pulls
8 power position Hang cleans
8 hang cleans
8 push press or push jerks
*Build up to your working for 10 minutes
**Friends go over db clean and jerks if you are not comfortable with the bar.

Wod
16 Minutes *friends go 10 minutes
5 hang power clean and jerk (185/135) *friends use dumbbells
10 slam balls
200 m Run

BRING YOUR FRIENDS IN. WIN FABULOUS PRIZES

Warm Up: Partner warm up (you go i go)
3 Rounds
20 Slam balls
20 synchronized walking lunges
200 Meter Run or row together

Strength
Strict Presses
10,8,6,4,2
Increase weight each set
*Friend version 5 sets of 5 empty bar focusing on form

Wod 3 Rounds for time
30 DB snatches alternating 70/50
800m run


**Friend Version**
3 rounds
16 DB snatches
Run 400m

Bring a friend week continues!!

Warm up. Partner warm up
3 rounds (split work however you want)
20 Cal row split
10 burpees
20 Lunges
**Be a good friend and split this accordingly

Strength
Back squats or goblet squats with a kettlebell 6 sets of 5
Stay around 70 percent, the open is next week, save your legs
*friends will work on squat with an empty bar, or squats with a KB. Help your friends out!

Review Of The Deadlift

3 Rounds
30 Wall Balls 20/14
20/15 Bike Calories
10 Deadlifts 65% 1RM INT-55% BEG-45%

**Friend version**
10 Minutes
8 wall balls
8 calories
8 KB

Bring a friend week starts TODAY. Hey 5 am’ers….. first one to bring a friend in wins that 12 pack!

Warm Up:
“Bring Sally Up”
You Pick From: Air Squat, Strict Press, or Push Ups

Workout:
14 Min AMRAP
15 Thrusters 95/65 INT-75/55 BEG-65/45
30 Double Unders INT/BEG40 Singles
15 C2B Pull Ups INT/BEG-Pull Up Progression

“Friend Option”
10 Minute Amrap
10 Air squats or db thrusters
20 Singles/ step ups
10 Ring rows

Partner finisher *** if you are bringing a friend, be nice, do 75 percent of this.
150/100 cal bike

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

Workout:
“Cameron”
For time:
50 Walking Lunges
25 Chest-to-bar Pull-ups INT/BEG-Pull Up Progression
50 Box Jumps 24/20 BEG-Step Ups
25 Triple Unders INT/BEG-Double Unders/Singles
50 Good Mornings Empty Barbell
25 Ring Dips INT-Banded Dips BEG-Bench Dips
50 Knees To Elbows BEG-Knee Raises
25 2-for-1 Wall Balls 20/14 INT/BEG-Wallballs
50 Sit-ups
5 Rope Climbs BEG-7 Low Rope Pulls