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Mon Strength 7×1 1- snatch 1- hang snatch 1- overhead squat Metcon 4 Rounds 20- Plate overhead alternating lunges(10 left then 10 right=20) 35/15 10- Deadlift 135/95 15- Box Jumps (24/20) 10- Deadlifts 135/95
Sat Team DT 15 Minute AMRAP: 12 Deadlifts 155/95 9 Hang Power Cleans 6 Push Jerks – Teammates alternate movements Partner #1 does 12 deadlifts, Partner #2 does 9 hang cleans, partner #1 does 6 push jerks, then partner #2 does 12 deadlifts…….. Try to team up with someone of equal strength. One bar per team if possible. Score total rounds Individuals without a partners do 5 rounds for time 5 min break then: The Prowler. 5 pushes each. From concrete to grass and back equals 1 push. High side out to grass, low side back.
From Casey at Custom Fit Meals …April 27th is our first game (Charlotte Hounds Lacrosse). If anyone at the box is interested in going you can use the code: cittadino5 at ticket master. It would discount the ticket from $25 down to $15. They are anticipating around 8k people so it should be a good time. Plenty of people will be tailgating.
Fri Strength #1 Thruster 5×5 New set every 2 minutes Strength #2 Weighted pullups 3×3 New set every 3 minutes WOD 4 Minute AMRAP of: 15 Thrusters, 100#/65# 15 Chest-To-Bar Pullups If 90+ reps are performed, this becomes an 8-Minute AMRAP. If 180+ reps are performed, this becomes a 12-Minute AMRAP.
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