Simple Song...

Nate Schrader does Elizabeth


ADVANCED

MFRT:

3 Rds

Back Squat w/ Bands 3-4 @ 31X0

Rest 10 sec

10 Ring Rows

Rest 2 Min

Training:

"Bent - ADV"

4 Rds

10 Deadlift 225/155

10 De-Load Push Ups

FIRE-BREATHER

MFRT:

3 Rds

Back Squat w/ Bands 3-4 @ 31X0

Rest 10 sec

1 Legless Rope Ascent

Rest 2 Min

Training:

"Bent"

4 Rds

12 Snatch 105/70

12 De-Load Push Ups

Training Notes:

Snatch/Deadlift - Weight should be based off of the ability to TNG the 1st 2 Rds. Modify up/down as necessary.

Keep your gaze forward and look back for nothing....

ADVANCED and FIRE-BREATHER
Lift:
Back Squat w/ Banded Weight
5-5-5 @ 3211


ADVANCED
WOD:
"Interval Amusement"
15 Min
5 Rds
1 Min AMRAP Squats
30 sec Rest 
1 Min AMMAP Row
30 sec Rest


FIRE-BREATHER
WOD:
"Squat Snatch - On the Minute"
15 Minutes - On the Minute Every Minute Complete 1 Squat Snatch.
You may keep, lower or raise weight as you see fit.  Keep track of your misses and loads.  Every attempt counts as your rep for that minute.


Post total reps for each, loads for lift and FB WOD and thoughts to comments.

Williamstown

We will be adding a 3:30pm session on Wednesday's starting next week 5/18/11.