23 January 2016 23 January 2016
Saturday 23 January 2016 '23 January 2016'

306963_263312250480422_579506506_n0900 Open gym
1030 WOD

Base
1. Strength
Touch and go deadlift – 1×6@65% 1×5@75% 1×4@85% 1×1@95%

2. Primer (done with class)
21-18-15
Box Jumps/step ups 24/20″
KB Swing 35/26lbs

3. Met-Con
AMRAP 10 Minutes
200 single Unders
50 Deadlifts 95/65lbs
10 ring rows
10 push ups
-Immeditely following WOD-
5 Mins to establish a 3RM Thruster
You may not REDIP on the Thruster AKA Thruster-jerk.

Level 1
1. Strength
Touch and go deadlift – 1×6@65% 1×5@75% 1×4@85% 1×1@95%

2. Primer (done with class)
21-18-15
Box Jumps Overs 24/20″
KB Swing 53/35lbs

3. Met-Con
AMRAP 10 Minutes
100 Double Unders
50 Deadlifts 135/95lbs
5 Bar Muscle Ups
-Immeditely following WOD-
5 Mins to establish a 3RM Thruster
You may not REDIP on the Thruster AKA Thruster-jerk.

Level 2
1. Strength
Touch and go deadlift – 1×6@65% 1×5@75% 1×4@85% 1×1@95%

2. Primer (done with class)
21-18-15
Box Jumps Overs 24/20″
KB Swing 53/35lbs

3. Met-Con
AMRAP 10 Minutes
100 Double Unders
50 Deadlifts 155/105lbs
10 Bar Muscle Ups
-Immeditely following WOD-
5 Mins to establish a 3RM Thruster
You may not REDIP on the Thruster AKA Thruster-jerk.
(Check with coach on duty before starting any extra
Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
3 Rounds
Row 500m
100ft HS Walk (50′ out and back)
10 Squat Snatch 135/95lbs
Rest 2:00

4-5b. Bitch Work
4 Rounds
30 Lateral Bar Burpees
Rest 2:00

4-5c. Partner Gymnastics
With a partner, switching anytime:
AMRAP 6 Minutes
Max Sets of 7 unbroken Toes to Bar

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