Thruster Ladder 1 rep thruster on the minute. Men start at 95-135#. Women start at 65-95#. Continue adding 10# each minute until failure. ___ Back Squat Every 2 minutes x5 6 reps at 65% 4… Friday 1-23-15

5 Sets 3 Position Clean at 70-80% (High Hang, Hang, Floor) ___ Pull Up Ladder 15 minutes of increasing pull ups by 1 rep on the minute. If unable to perform the given number of… Thursday 1-22-15

Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Karen For Time 150 Wallballs (20/14#)

Strict Press 6 reps at 65% 4 reps at 75% 2 reps at 80% 1 rep at 85-90% 1 rep at 90-95% Rest 3-4 minutes Max reps at 80% ___ Every 3 Minutes x4 10… Monday 1-19-15

Back Squat Every 2 minutes x5 6 reps at 65% 4 reps at 75% 2 reps at 85% 2 reps at 90% 3-5 reps at 85% ___ Little Fast Fran 12-9-6 Thrusters (95/65#) Pull Ups