Tuesday
Women
1. Skill Practice: 15 minutes

WOD– 18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches (75/45)
Toes-to-Bars

Men
1. Tempo squat 2010: 5-5-5-5
2. Bench 5-5-5
3. Deadlift 5

Thursday
Women — Partner WOD — for time:
Run to the north soccer goal with 1 medball per team (20/14)
Medball thruster toss (20/14) (from the north soccer goal to the backside of JAFH)
50 Pull-Ups
40 Dead Lifts (225/145)
30 Goblet Squats (72/53)
20 Parallette Pass-through with Push-up & Dip
100 Overhead Walking Lunges (45# plate/25#)
*2 person teams; reps can be broken up between partners in any way.

Men
1. Squat 5-5-5
2. Tempo press 2010: 5-5-5-5
3. Dimmel deadlift 10-10-10-10-(10)

Friday — Men
1. Squat 5-5-(5)
2. Bench 5-5-(5)
3. Tempo deadlift 2010: 5-5-5-5

Out of Class — Women
3 RFT:
15 thrusters (95/65)
3 rope climbs

 

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