WOD

A) Find a 2RM Hang Squat Snatch

B)  Find a heavy set of 1-Pause Back Squat + 1-Back Squat

Very cool read on all the rookies that qualified for The CrossFit Games: 2015 Rookies

20 Minute AMRAP:

• 2-Rope Climbs
• 10-Ring Dips
• 20-Pass Throughs

 Announcements:

1. This coming Saturday at 7am we will be meeting at Boulder beach to do an open water swim. It would be great if we can get a big group out there. Who’s in?!
2. This Thursday night at 6:30pm we are hosting another weightlifting class with Ricky. This means our 6:30&7:30pm classes will be cancelled this Thursday. Sign up sheet will be on the whiteboard. First pay, first reserved. 

Teams of 3

7 Minute AMRAP: Strict Press

• 50@(95/65)
• 50@(115/80)
• Max Reps (135/95)

*3 minute rest

7 Minute AMRAP: Front Rack Walking Lunge

• 50@(115/80)
• 50@(135/95)
• Max Reps (155/105)

*3 minute rest

7 Minute AMRAP: Burpees to a 6″ Target

 Announcements:

1. This coming Saturday at 7am we will be meeting at Boulder beach to do an open water swim. It would be great if we can get a big group out there. Who’s in?!
2. This Thursday night at 6:30pm we are hosting another weightlifting class with Ricky. This means our 6:30&7:30pm classes will be cancelled this Thursday. Sign up sheet will be on the whiteboard. First pay, first reserved. 

For Time

• 5,000 Meter Row

*22 Minute Cut Off

*@25 Minutes on the clock… You have 5 minutes to find a 1RM Power Clean. 

A) 1-1-1-1-1—Bench Press

-then- 5 reps @85%

B) 10 Rounds:

• 10-Push Ups
• 30 Second Plank

“Fight Gone Bad”

3 Rounds: 1 Minute at each station

• Wall Balls (20/14)
• SDLHP (75/55)
• Box Jumps (20/20)
• Push Press (75/55)
• Row for Calories

9-7-5

• Bar Muscle Ups
• Hang Power Snatch (135/95)

12 Minute Ladder: (3-6-9-12-15-18-etc…)

• Dead lift (135/95)
• Front Squat (135/95)
• Shoulder to Overhead (135/95)

http://youtu.be/FFhndH1RdEk