June 2013

1. snatch 5×3 work up to heaviest possible 2. clean and jerk 5×3 work up to heaviest possible

20 Minute AMRAP 250M Row 21-15-9 Kb swings (53,35) burpees

Thursday July 4th Closed Friday July 5th Noon, 4:30, 5:30, 6:30 It looks as if most will be out of town or off on the 5th so we will have our regular noon time and afternoon classes but no morning classes. Have a safe and wonderful holiday! GSCF Staff

“Michael” 3 rounds for time 800M run 50 sit ups 50 back extensions

*Reminder no 6 30PM class today* 1. Going to change up goat day a bit. You are going to pick from the following option based off of greatest weakness or what you want to work on the most. Metabolic conditioning Gymnastic Olympic lift Once you picked your category your WOD will be the following. Metcon

1. 5-4-3-2-1 start at 75% of 1RM 2. “Chief” 5, 3 minute amraps with 1 minute rest between rounds of: 3 power cleans (135/95) 6 push ups 9 air squats

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a

1.5-4-3-2-1 Presses (strict) start 75% of 1RM 2. 13-1 pull ups 5-65 Double unders For time

“Nancy” 5 rounds for time 400m run 15 Overhead squats 95/65

Happy Birthday Dina! “Diane” 21-15-9 Deadlifts (225/155) HSPU Leader board WOD. We will have partners count for each other. Good luck!