27 Burpees.

Remember to read the Friday entry for details on your Out of the Box Saturday WOD. Bring a friend!

This Saturday's WOD is going to be held outside. We are meeting at The St. Elmo Food City (formerly BiLo). From there we will walk over to the former location of Mojo Burrito and trek (run,jog,walk,crawl) up to Point Park. We will have people (namely Frank) drive us back down from that point. Please reply on Facebook if you plan to participate so we can iron out the driving logistics.

Buy In:It's Friday, high five a trainer. Barbell Clean progression, 5 reps. Mobilize.

Power Clean: 3,3,3,2,2,2, then find your 1RM

Finisher: go home.

Buy In: 5 reps of each movement. 

Teams of two complete(the order does not matter):

5 RFT:

40 Wall Balls, 25/20

30 Burpee Box Jump Overs 30/24

20 Calories on the rower

100 Double Unders

Reps can be split however you choose. Only one athlete works at a time.

Buy In: 10 reps: unloaded barbell thruster, rdl, ring rows, wall balls, side-lying bridges.

Progressively load your deadlifts and thrusters to prepare for the workout.

7 Rounds of:
7 Handstand Push-ups (sub elevated push ups or heel to wall touches)
7 Thrusters, 135# (85# for ladies)
7 Knees-To-Elbows
7 Deadlifts, 245# (165# for ladies)
7 Burpees
7 Kettlebell Swings, 70# (44# for ladies)
7 Pull-ups

seven

Buy In: 22 burpees. Run the Southern Star loop. Tabata downdog progression. 10 reps band ohs, band good morning, band shoulder press (one arm at a time,stand on the band). Mobilize as needed.

Barbell hang snatch 5 sets of 3 progressive loading

Rotate every 30 seconds for 10 minutes: 3 Hang Power Snatches,  3 Calories row, 5 toes to bar, 3 dips

rest 3 minutes then:

Rotate every minute for 10 minutes:  Run 200 meters, (scale by shortening the run), 15 KB swings (44/70)