1.coaches choice

2.hang squat clean thruster: heavy 2

3. 50 box jumps (30/24)

50 med ball squat cleans (20/14)

50 oh sa kb lunges (53/35, 25 ea arm)

1. coaches choice + bb roll outs: 3×6-10

2. OTM 7 (unbroken)

3 strict pull-ups

4 kipping pull ups

4 c2b

3. 14 amrap

7 snatches @65% of 1rm

3 muscle ups

first 7 min 65% second 7 min 75%

1.3x L-Sit ME into :20 hollow rock

2.10 front squats FT @90% of 1rm (break up any way)

3. 35 TTB

15 squat cleans same as last week

35 TTB

Class times: 6:30am/ 9am/ 12pm

We will be selling four of our rowers for $600 each if interested please contact me.

1. dynamic + game

2. 3 rounds

500m row

20 HSPU (2″)

rest 4-6 min

5x 7 amraps in teams of three 3 out of 5 amraps

(one person does movement while one holds a squat other does air squats)

3 min rest between

11 Bj

24 s2oh (75/55)

________

11 sit up

24 wallball

_______

11 burpees

24 kbs (53/35)

________

11 ohs/ fs

24 hang cleans

_________

11 sdhp

24 push ups

1.dynamic + skill work

2. power clean + jerk: 1.1 (10 sec between)

3. 10 rep max PC

1.TGU: 2×4 each

2. otm 7 (unbroken)

3 strict pull-ups

3 kipping pull ups

3 c2b

3. 4 rnds

20 snatches (95/65)

7 muscle ups

1.dynamic+

L-Sit: 3xME

2. front squats OT:90

min 1-4: 3 reps

min 5-8: 1 rep

all ascending

3. 10 amrap

3-6-9-12-15-18-21

sqt clean: 50% of heavy 1 fs no heavier than 185/135

TTB

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Here is Gen. Donald C. Bolduc, my cousins husband on the field with the Pats before Sunday nights game.

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http://mobile.nytimes.com/2016/10/08/world/africa/donald-bolduc-ptsd.html?referer=http%3A%2F%2Fm.facebook.com%2F

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1.ladder foot work

2.8 amrap

40 double under

10 burpees

3. 5 rounds assbike

:20 ME

2 min off