3 position clean (floor, knee, thigh) 5 sets @65% WOD (From the main site) 10 rounds 5 power cleans 155/105 10 lunges

“Sell Out” Run 1 mile 100 on thrusters 53/35 Row 1 mile (1600) One athlete runs, thrusters are divided anyway, the other partner rows.

1 power snatch + 2 ohs 6 sets @ 60% of your snatch pr WOD 30 power snatches 115/75 30 ohs 95/65

Back squat 10@55% 8@60% 8@65% 6@70% WOD 50 cal row 75 wall ball shots 100 DUs Shirt orders due by Friday! Here’s the link to pre-order: http://events.constantcontact.com/register/event?llr=i6obxtkab&oeidk=a07ed35109scbed4bc4  

Saturday wod. “Rock and roll ” 1mile run,row Followed by 50 pull ups /chest to bar 50 power snatches 95/65 or 115/85

2 max effort 500m row sprints rest 5 minutes between efforts. Go for a PR both times, don’t hold back!! WOD 12 minutes Even: hspu amrap Odd: 15 sit-ups