21-15-9

Kb snatch left hand

Kb snatch right hand

pull ups

Here is a great video with my hero Gregg Amundson. Watch carefully this might come up sometime this week.

We continue are Benchmark Fridays with

"Barbara"

5 rounds for time:

20 pullups

30 pushups

40 sit ups

50 air squats

rest 3 min between rounds

Now the 360 degree pullup

NOTE WE WILL ONLY BE HAVING 6PM CLASS THIS EVENING. WE ARE GETTING FAMILY PHOTOS DONE. Sorry for the inconvenience.

75 thrusters for time

one the min do 5 burpees

Jack

AMRAP 20 min

110# push press 10 reps

10 1.5 pood kb swings

10 24" box jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

10 rounds for time of

15 deadlifts @ 135

15 push ups

Sometimes you just need to bro it out.

OH NO NOT BURPEES

8 min AMRAP

thruster

bar facing burpees

ascending ladder example 1-1 2-2 3-3 4-4 etc till the clock runs out

This is called flying ladies.

"Grace"

Here is a couple tips.

4 rounds

500 meter row

amrap front squat in one min

rest 3 min. between efforts

Watch this video and pay attention.

also these videos

3 rounds for time of

10 heavy deadlifts

20 ab mat situps

200 meter sprint (sprint not lolly gag)

Wonder how he would do if he started crossfiting hmmm