gym is open from 8-11am. Angie is the wod. we can scale it for anyone. Running clocks.. come in, warm up, do the wod. MUST START BY 10:30

no mobility or bootcamp or endurance tomorrow.

Strength
Deadlifts

5-5-5-5-5

3. Met-Con
3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row

extra 5 rounds of light and fast sled pushes.

Strength
Front Squats
7-7-7-7-7  try for 70%+ for all sets
Wod
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups (sub regular pull ups ==> jumping pull ups ==> ring rows.. whatever movement you can keep a steady pace with

Pick a weight that you can keep moving with.

12/28/16

Strength
5×3 Power Position Power Hang Snatch

For time: Time Cap 25min
500m Row
50 Deadlifts 95/65
50 Hang Power Snatch 95/65
50 Over Head Squat 95/65
50 Push Press 95/65
500m Row

Strength Bench 7-7-7-7-7

WOD

5 rounds

12 wall balls

9 KB swings

7 sumo high pulls 135/95

Run 400m