Derek's first muscle up

Bench Press 5-3-1+

Rest as needed

21-15-9
Wall Ball 20/12
Kettlebell Swing 70/53
Burpee

9 am 305 Workout

11 am Super Secret WOD

Deadlift 5-3-1+ (75-85-95%)

Rest as needed

5 rounds for time of:
185 pound power clean, 5 reps
Muscle up, 5 reps
Scale for muscle ups is 10 shoot throughs
12 minute time limit

Midline: Accumulate 1 minute in L Sit in as little time as possible.
Start immediately after 12 minute cap.

SCORES

4 rounds for reps
60 seconds work:30 seconds rest

Strict pull ups
Push ups
Squats
Sit ups
Burpees
Score is total reps

Midline: 300 Russian Twists, 20/14

SCORES

Hang Power Clean
5-5-5-5-5

Rest as needed

21-15-9
Kettlebell snatch, per arm 53/35
Toes to Bar
12 minute time limit

Midline: 5 minutes, strict Toes to Bar, for reps.
Start immediatly after 12 minute cap

SCORES

305 vs. A1A Big Trouble in Little Haiti!

Back Squat 5-3-1+ (75-85-95%)

Rest as needed

“Jackie”
Row 1000 meters
45 pound thruster, 50 reps
30 pull ups

Midline: 5 minutes for reps, Turkish Get Up 53/35

SCORES

In case you forgot…

Farewell Phaleo! We are going to miss you.

Yoga at 9:30
WOD at 11

Bench Press 3-3-3+ 70-80-90%

9am 305 Workout
11am Super Secret WOD

Every Saturday at 11am, join us for the Super Secret WOD. Come be a part of the experiment!

“Amazing Grace”
225 pound clean and jerk, 30 reps

-or-

“Grace”
135 pound clean and jerk, 30 reps

Rest as needed

2 minutes max burpees

SCORES

What’s the last book you read? Post responses to comments.