Wednesday’s WOD

Warm Up: 5 Minute Jump Rope Skill: Power Cleans/ Front Squats   2  Rounds For Time: 800 meter Run 30 Pull-ups 30 Front Squats, (115M/75F lbs) 30 Toes To Bars 30 Power Cleans, (115M/75F lbs) ADVANCE CLASS BB Gymnastics 1) Every 30 seconds for 5 minutes (11 total reps): 1 Power Snatch @ 80% (of max Snatch any style) 2) Every 30 seconds for 5 minutes (11 total reps): 1 Power Clean @ 80% (of max Clean any style) Strength 1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO 1b) 5X3 Pendlay Rows – heavy, rest 45

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Tuesday’s WOD

Warm Up: 500 Meter Row 4 Laps inside the gym Skill: Handstand Push up/ Ring Dip In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."  Erin Taylor JT / 21-15-9 For Time: Handstand Push Up Ring Dip Push-up ADVANCE CLASS BB Gymnastics 1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO 2) 5X2 Clean from

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Monday’s WOD

Warm Up: 500 Meter Row 5 Minute Jump Rope Skill: Burgner Nasty Girls / 3 Rounds For Time: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans, (135M/95F lbs) ADVANCE CLASS BB Gymnastics 1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80% 2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80% Conditioning 4 minutes ME

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Friday’s WOD

Warm Up: 500 Meter Row 2 Laps inside the gym 2 Laps inside the gym backwards Skill: Burgner         In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. Michael / 3 Rounds For Time: 800 Meter Run 50

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