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Sunday, June 11th, 2017

Rest Day!

Saturday, June 10th, 2017

9am: Open Gym

10am WOD: “Team Trevor”

In teams of four, complete the following for time:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
Only two people can be moving at a time. Post time to comments.


Friday, June 9th, 2017

Skill/Strength: Atlas Stone Cleans, 10 x 1/1  –  you choose the weight

Take 10 minutes to build up to a heavy Power Snatch, then:
Seven rounds for time of:
7 Power Snatch @ 70%
Assault Bike, 14/10 cal

Thursday, June 8th, 2017

Every minute on the minute x 8 min:
8 Burpees

Complete as many rounds as possible in 15 minutes of:
3 Deadlifts, 315/213
9 Ring Dips
27 Situps, frog style, no anchor

Wednesday, June 7th, 2017

Skill/Strength: none

Three rounds for time:
10 Front Squats, 165/113
15 C2B Pullups
20 Kettlebell Lunges, 35/25
25 Double-unders

Tuesday, June 6th, 2017

Skill/Strength: Clean, 3 x 3 @ 85%

21-15-9 reps for time:
Row 500m
Handstand Pushups

Monday, June 5th, 2017

We will be having modified hours today.  Regularly schedule goes back into effect tomorrow.
Today: 6am, 11am and 5pm only

Skill/Strength: Back Squat, 3 x 1 @ 90%

Two rounds for time:
25 Thrusters, 95/63
25 Toes to Bar
25 Ball Slams, 30/20

Dr J