Thursday

A
Pause Clean (3 counts @ knee) + Jerk work up to a heavy double
B
Pause Snatch (3 counts @ knee) + OHS work up to a heavy single
C
Behind the Neck Snatch Grip Push Press
8 8 8
D
3 Rounds
Run 400m
10 HSPU
20 Wall Ball
30 Sit Ups
1 Lap Farmers Carry (2-53/35lb k.b.)

Dynamic Fluid

Tuesday

Strength
1a)Behind the Head Push Press
1b)GHD SitUps
2)Ovhead Squats

W.O.D.
5 Rounds
400m Run
15 Bench Press (135/95)

A  couple quick notes, This thursday we will have the body fat testing and we need your check asap if you have signed up. I think it should be written out to "Body Fat Test"

Also if you want to go watch NorCal Regional's with us we will be going Sunday May 26th, so make sure you get your tickets now,  it is $15 a person for the day. Buy them on www.gamescrossfit.com !

Have You Heard of Molly Biss?