Nutrition discussion between members  WOD For time: 100 bench press (135/85) *400m run every time you rack or rest the barbell on your chest.  Workout for tomorrow. 

Double under test – 2 minutes to complete as many double unders as possible.  10 minutes to work on bar or ring MU. If you have them work them strict or weighted or as

3×5 weighted chins – strict FGB style 3 – 5 minute rounds, 1 min rest between rounds. (95/65)   1-front squats 2- shoulder to overhead 3- box jumps (20 inch for everyone) 4 –

10 min EMOM 1 hang clean  1 clean from the floor 1 jerk Score is lightest weight used over 10 minutes. No skipping minutes allowed. You miss a full minute your score = zero

5 min to find 3 rep max thruster from the floor Then Weighted Planks. 3×1 minute hold, rest 2 min between sets. Then 12 min AMRAP – 20 swings (2/1.5) – 15 GHD –

Wednesday  15 min AMRAP 50 double unders 40 sit-ups 30 squats 20 push-ups 10 strict Pulllups

31 Heroes AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the

Partner WOD 2 rounds 50 OHS (135/95) 50 bar over burpees  50 power clean (135/95) 50 calorie row