Wednesday (2016AUGUST10)

-Say Happy Birthday to Kate if you see her today!

Midline:

Alt Tabata- 4mins

-Hollow Rocks

-Superman

WOD:

12-9-6

Squat Snatch 165/115#

Bench Press 225/155#

*Anyone wanting to do The Reveille Project’s Weekly Hero WOD we will run it as our 9:30 Class WOD.

“Marc”

3 Rounds

21 Pullups

15 HSPUs

9 Thrusters 135/95#

USMC Cpl. Marc Ryan, a 25 year old weapons specialist. He passed Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq

Weightlifting:

HBBS- 3 sec pause w/ belt

1RM, then 85% x 2 x ME- no pause

Push Press

5RM, then 80% for 3xME

UMI2-

RDLs 3x8

Walking Lunges

200m- 45/35#