One Year Anniversary!
Show up early, stay late.
Bring fruit, veggies, nuts, seeds and drinks to pass.
Thanks to all who have made 305 what it is!
We look forward to the next year greatly.
11am Running
12pm Olympic Lifting
1pm WOD
Of Interest:
- 3x Body weight clean and jerk
4 rds:
15 squat cleans (115#)
21 pullups (started as dead hang, turned into kip)
21 abmat situps
21 double unders
26:30
200 situps
200 air squats
oly class bunch a high hang snatches and hang power snatches.
1pm wod 9:52 by=r=jdhkhfjdkk!!!
Bench Press
5×5 @ 260 last set 7 reps
Oly Class
muscle snatch
hang power snatch
20 squats plu sone box jump not for time – four rounds
Conditioning
1/2 Kalsu 15 minute cap
every minute do 5 burpees and max rep 135# thrusters until you complete 50 thrusters or run out of time
I ran out of time at 27 reps
Holy Kimoto that was a hard WOD – 28 reps #105 DNF
got ass handed to me by Kalsu today.
35 reps @ 135# in 7 minutes – DNF.
10 reps the 1st minute wasn’t so smart…
sunday
long slow run – very windy
8.5 miles, 1:14:55, 8:50 pace