Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Push Jerk 1-1-1-1-1-1-1 then 5×8 hang snatch high pull
- Complete for time 100 wallballs (20/14# to 10/9′), 50 deadlifts (155/105#), 25 C2B pull ups, 50 box jumps (24/20″), 100 double unders
- Complete 3 rounds for max reps of 1 minute on, 1 minute off: DB thrusters (50/30#), bar muscle ups, row (1cal=1rep), burpees
- Hang power snatch 8×3 (75%) then 30 partner medball tosses NFT
- “Air Force WOD” – Complete for time: 20 thrusters (95/65#), 20 sumo high pulls, 20 push presses, 20 overhead squats, 20 front squats. Complete 4 burpees at the start of each minute.
- Complete 25 reps of each of the following: sit ups, toes to bar, evil wheels, hollow rocks, Russian twists (45/25#), L-sit hold, banded good mornings, butterfly abmat situps (GHD advanced)
Meat Notes: Some ICA members have ordered pig shares that will be showing up for the evening classes on Friday. Daryl (our meat liaison) has three 1/8ths of a cow available if anyone wants one! Cost for the beef is $395.
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Ill take one of the beef!
I’ll take one of the shares as well! 🙂