Thursday 01/09/14

SKILL:

15 minutes to establish a 2 RM Hang Snatch

 

WOD: Members WOD Day

"THOR"  (By Chris Martinelli)

for time:

Buy in

10 Turkish get ups ( 5 each side)

- RTG 53/35   RX 35/18

3 RFT

20 Sledge hammers

50 M Tire Flip 

20 Pull ups

Thursday 11/21/13

SKILL:

EMOM for 10 min:
3 Cleans increasing weight each minute working to a 3 rep max


WOD:

Members WOD Day 

"The FUNK"

20 Thrusters 
-RTG 115/75    RX 95/65

400 M Run

30 Sit ups

400 M Run

30 HRPU

400 M Run

20 Sumo deadlifts 
-RTG 115/75    RX 95/65

400M Run