May 2014

Strength Work up to 1RM Bench press Conditioning 3 RFT 30 Pistols 7 strict pull ups 10 hang power cleans 155/105

Happy Birthday Jen! “Anderson” Teams of 2 2 rounds for time 38 Thrusters 95/65 emom 5 push ups 10 sit ups once 38 thrusters completed 76 calorie row Only one partner can work at a time. Both partners will try and complete the thrusters but every minute on the minute each partner must stop the

strength OTMx10 2 clean and Jerks ascending try to increase weight each round if possible. Working up to the heaviest 2 OTM. conditioning 15 min AMRAP 5 TTB 10 push press @115/75 50 DU’s

“Fuel for Fire” For Time 1000m row 1000m run 50 box jumps @20″/ 24″ 30 burpees 50 box jumps 1000m run 1000m row

Please arrive 5 min early to class tomorrow to warm up. This is a longer WOD and would like to get started on the hour promptly. Thank you in advance and good luck! GSCF Coaches “EVA” 5 rounds for time of 800 m run 30 KB swings 70/53 30 pullups Please see coach for appropriate

Front squat 2×70% 2×72.5% 4×5 @77.5% Met-con Karen 150 wallballs