September 4th 2013

  • Order Riki’s Paleo Cookies by the 9th!!!! Order sheet is at the gym
  • If you owe membership at the beginning of the month please bring it in or pay online here
  • No Kids Thursday
  • NO 10am Friday morning!!!

7am and 4pm Strength
Take 15 minutes to build to tough (not a max) 3 rep Touch and Go Power Snatch
Then, every 30 seconds for 5 minutes
3 Touch and go Power Snatches @70% of the 3 rep from above
Then IMMEDIATELY into (No rest)
Take 15 minutes to build to tough (not a max) 3 rep Touch and Go Power Clean (no jerk)
Then, every 30 seconds for 5 minutes
3 Touch and go Power Cleans @70% of the 3 rep from above
DO NOT WASTE TIME, this is a lot of work so please move fast!
Warm Up
Work on a gymnastics skill you suck at. Such as Cartwheels, Rope Climbs,
Muscle Ups, Back Tucks, Ring Dips, Handstand Walks, STRICT PULL UPS etc
WOD
For time:
1,500 meter row
1,200 meter run (Thats a lap + a 400 meter)
50 Burpees
Compare to August 17th 2012