4-4-14

HS Skills:
3 x 10 alt. kicking into HS against wall

Hip/Shoulder/Elbow taps while in HS hold
3x20

15’ Lateral Walks against wall x3

Metcon:
Squat Clean “Grace”
For time:
(135#/95#)
30 Squat Cleans & Jerks 
or 
“Grace” with a stone

Buy out:
3 Rounds of 
20 GHD situps
*rest 1 min between sets

4-3-14

OTM-10
3 Dead lifts-*stay with same weight for all 10 minutes 

Festivus Training
EMOM-18 min:
1st minute:
10 Burpees
2nd Minute:
20 Wall Balls (20/14)
3rd Minute:
30 DUs 
*keep repeating each minute in that pattern until 18 minutes are done

"Our lives begin to end the day we become silent about things that matter." - Martin Luther King Jr.

4-1-14

For time: 
2000m Row
or 
2 x 1000m row- 2 min rest between sets

5 sets of:
5 Strict Press + 4 Push Press + 3 Push Jerk

Core:
For time:
3 rds of:
20 Hollow Rocks on pull up bar
Accumulate 1 min plank
Accumulate 1 min HS hold

Post times and weights to board. 

Reminder:
Tomorrow starts our first installment of Tuesdays & Thursday 6am classes. 

Coaches:
5am & 6am-Daniel
10am-Sharon 
5pm & 6pm-Raven