Saturday, 20 May

***0800 Unstructured Lifting***

POWER SNATCH, 6 sets of touch n go reps on 2:30

• 5 @ 50%
• 3 @ 60%
• 3 @ 70%
• 1 @ 75%
• 1 @ 80%
• Max Reps @ 85%

WEIGHTED STRICT PULL UPS, 5 X 3 for total load, rest 2 mins between sets

***0900 CLASS***

WARM UP

HERO WOD “DVB“, partner workout, time cap 50 mins

• 1 mile medicine ball run
• 8 rounds of 20 wall balls + 2 rope climbs
• 800m medicine ball run
• 4 rounds of 20 wall balls + 2 rope climbs
• 400m medicine ball run
• 2 rounds of 20 wall balls + 2 rope climbs

Officer David Vanbuskirk, 36, of Henderson Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirik had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

***Additional Work***

ROW INTERVALS

For total meters:

• 1 min row, 1 min rest
• 2 min row, 2 min rest
• 3 min row, 3 min rest
• 4 min row, 4 min rest
• 3 min row, 3 min rest
• 2 min row, 2 min rest
• 1 min row

GRUNT WORK

AMRAP 10

• 300ft Farmers Carry 50s/35s
• 50 double unders