Strength:
1a.) Power Clean
5 sets x 2 reps at 75% of your 1 rm
Rest up to 1 minute
1b.) Weighted Pull ups
4 sets x 5 reps heaviest possible weight
Rest up to 1 minute
WOD:
AMRAP 8 minutes
6 KB Thrusters (24/16)- 2 KB’s at the same time, 1 per arm.
12 KB Swings (24/16)
20 Double Unders
Link of the Day:
Ever looking for a delicious paleo friendly snack when you are on the go. Follow the link below and check out Steve’s Original Paleo Kits. They are great and are a perfect snack. There are lot’s of options including dried fruits, paleo granola and cereal, and different size kits.
5:30am “Nothing but a Good Thrustin’ Time” Hour
Laura – 4+6
TJ – 4+11 Rx
Jen – 4+8 Rx
Heather – 3+16
Gregg – 3+18
Sal – 3+1 Rx
6:30am
Lindsay – 5+2 Rx
Rob – 3+3 Rx
Jon – 4+12
Jim – 4+6
7:30am “No Bands on Pull Ups” Hour
Simon – 4+4 Congrats on your first pull up!
Matt – 4+14 Rx
Mo – 4+28
Luis – 4+14 Congrats on your first pull up!
8:30am
Andree – 4
John – 4+18
Xena – 4
Josh 3 Rx
4:30pm
Beth 4 +18
Mandy 3+4
Mitchel 2+34
Lee 4
Liz 3+35
Quinton 2+1 Rx
Bobby 4
Jenna 4+3
Sotir 3+9
Brandon 3+20
5:30pm
Nichelle 2+3 Rx
Danny 4+3 Rx
Nate 3+19 Rx
Brittany 3+18
Chris 3
Elisha 3+18
Todd 3+7 Rx
Sid 3+2
6:30pm
Jose 4+6
Jenni 2+18
Matt N 3+7 Rx
Devin 5 Rx
Benjamin 3+18
Patrick 4
Dusty
Oly
Melissa
Kyll
Matt
Heather
Jen
Corbin
7:30pm
Beth R 3+27
Greg 2+36
2+22 Rx (: