GPP:

complete as many rounds as possible in 20 minutes of:

15 reps hang clean and jerk (95/65)

400 meter run

SB:

practice hang clean and jerk

then,

4 rounds 800 meter run, each for time, rest as needed in between rounds.

these are both benchmark wod's.  post times to comments.

weighted pull-up

3-3-3-3-3-3-3

post loads to comments

GPP:

"light" snatch work

SB:

back squat

3-3-3-3-3-3

then,

21 hspu

21 sit-ups

100 feet walking lunge

18 hspu

18 sit-ups

100 feet walking lunge

...

6 hspu

6 sit-ups

100 feet walking lunge

GPP and SB:

for time:

400 meter run

followed by:

3 rounds of:

7 deadlift @ 70% 1rm

10 burpees

followed by:

400 meter run

From 090802

Sunday 10:00am, let's do it.  Please excuse the mess, it will take a few days to get settled in.

From 6365 move in day

Classes are cancelled for Saturday.  We got everything unloaded (for time of course, we missed the 60 minute time limit by ONE HEAVY DESK!), but that is it.  We should be able to get flooring down for a workout on Sunday.

GPP:

snatch

1-1-1-1-1-1-1-1-1-1

SB:

practice snatch skill transfer series

then,

2000 meter row for time

This is the final day of training at 200 Oak Street.  Saturday morning's classes are up in the air right now.  Sunday's open gym is likely, but not guaranteed.  I will announce the first training session at 6365 Old Avery Road on the blog as soon as I know!

GPP:

"cindy"

complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

SB:

speed deadlift

12-20 sets x 1 reps @ 50-60% 1rm

then,

3 sets 10-15 reps

knees to elbows

band good morning

GPP:

push jerk

1-1-1-1-1-1-1-1-1-1

or

front squat

3-3-3-3-3-3-3

SB:

push jerk

1-1-1-1-1-1-1-1-1-1