Lift: Either 3×3 Thurster or 3×3 Clean

5 rds

10 back extensions (on floor or GHD)
15 KTE or TTB
20 lunges (10 each leg)

Okay here is the long awaited pastie picture…….hahaha!

Lift: Deads

15min AMRAP of:
4 man makers
6 DB strict press
8 pull ups (or you can choose 5 ring dips)
10 air squats
*Same DB used on strict press and man makers- you choose weight and post

OH RD! I so want to post your pastie picture! bahhaha!

Lift: 5×5 dead

Tabata’s of the following…if you have not done before we will explain tonight:

GHD situps
Bench press (65,45)
Double unders
Wall balls
ring rows

Jog or row a 500 then stretch and do Bergner warmup.

Lift: Snatch or Clean….your choice (do 10 at lower weight for form & transition warmup, 5 at heavier still on form, 3 at pretty darn hard, then try to work close to your heaviest for singles)

Mainsite wod from 10/15; Three rounds for time of:
15 Hang power cleans (135,95)
15 Burpees
**today would be a good day to utilize that hook grip!
If you still have room then pick a skill set!

Here is QB at the Gorge Challenge tossing the WB over the Hay wall.

Lift:

Team up with a partner for the following- doing “150″ each. To make this one different today, you can both do the work at the same time but may not move to the next movement until all reps are complete. (pullups can be done on rings as well)

25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24,20)
50 Floor Wipers (95,75)
50 Dumbell or KB Clean & Press (35/25–25 ea. arm)
25 Pull Ups

See ya’ll tomorrow at 11am!

Lift 3×5 Press

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull (75,55)
Push jerk (75,55)

Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.

Ok since this looks like a pretty short one I want everyone to do 2 skill sets today. Please pick something you are NOT good at

Here is the TMNT working up to a 325# Dead last night!

Lift: Dead 3×3

WOD
Run 500 meters
10 Rounds of “Cindy” (5 pullups, 10pushups, 15 airsquats)
Run 500 meters

Enjoy your day off….tomorrow WILL be ugly!

Hide & Seek in the dark on Sun. night or …..ninja practice?????