May 2013

1.Skill review Muscle ups 2. 3 RFT 5 Hang power cleans (135/95) 7 muscle ups 800 meter run

Just a reminder to buy your tickets (click here) to the regionals for Sunday if you are going on the party bus with us.’ We still have room on the bus if you want to go. It will be a blast!

Strength strict press 5 @ 70% 5 @ 75% 3 @ 80% 3 @ 85% 1 @ 90% 1 @ 95% Conditioning 8 RFT 10 thrusters (95/65) 10 ring push ups

Team WOD 15 Minute AMRAP 250M row 5 pull ups 10 KB Swings (53/35) 15 burpees In teams of two, Partner A. starts Partner B. can not start until station in front is clear.

“But guys I want to finish the work out!” LOL We love you Becky!!! 1.”Manion” 7 rounds for time 400M run 29 back squats (135/95) There will be a 45 minute time cap on this. Yes that just happened. “come on guys it is going to be nice out tomorrow” 🙂

Goat day!!!!!!!!!!!!!!!!!!!!!!!!!!!!! We have options for you this time! See you tomorrow!