Front Squats
3-3-3-3-3
Compare to 12.10.12
+
5 sets for total time
200m Run
5 Heavy Power Clean 135/95 or 75% of 1RM
10 Burpees
– r/r 1min
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Nutrition Challengers I need nutrition points and benchmark workouts by close of business Wednesday! Make sure you have been checked off for nutrition/workout logs for each week!
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TnG Snatch 3-3-3-3-3
+
5 RFT
9 Snatch 95/65
100m Sprint
+
4 sets for quality
25 Hollow Rocks
30s Handstand
OHS 5-5-5-5-5
+
AMRAP-9
4 Hang Power Snatch 115/75
8 Double KB Front Rack Squats
12 Pull Ups
immediately into
1min ME KB Swings
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All Nutrition Challengers, make sure you send in your benchmark scores and nutrition points. Please realize, you must have your nutrition log and workout log signed off by a coach for each week to receive your points.
Skill Work
-Kipping Pull Up/Bar MU, Ring MU
or
Make up a Lift from Mon-Wed
+
500m Row
30 STOH 95/65
400m Run
20 STOH
100 DU
10 STOH
**Goal is unbroken STOH, you can rest in the rack position but do not drop the bar. Choose weight appropriately.
Build to a Heavy C&J
+
AMRAP – 12
15 Thrusters 75/55
12 Box Jumps
9 TTB
3-Position Snatch 7×1
+
5 Rounds for reps of
2min AMRAP
30 Double Unders
ME CTB Pull Ups (10 rep cap)
ME Burpees
r/r – 1min
+
10min – Mobilize/stretch an area of poor mobility. If you don’t know ask the coach.
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Say hello to Pawpaw Jack. He is busting his butt in physical therapy repping his BOLT gear! I can’t thank all of you enough for all the prayers, kind words and compassion during his bout with Guillain Barre. Thanks to everyone who was flexible and helped me to keep the gym moving while I was at the hospital. I am lucky to have so many great friends.
“If Guillain Barre has an ass, I plan on kicking it!” – Jack Woodley
So happy to see and hear that your pawpaw is doing so well. We are keeping him in our prayers. Love his spirit & shirt 
Kick some Guillain Barre ass pawpaw Jack. All the best. Thinking about you and your family, Matt. Much love.
Keeping up the prayers for you and the family. Praise God that he is on the mend!
It’s great to see your Pawpaw in his Bolt shirt! So glad he is doing better and continued prayers!!
Matt, it’s obvious to see where you get your work ethic and perseverance. Our thoughts and prayers are with your Pawpaw, you and the rest of your fam.
2000m row – 8:27 (20 second improvement!) Great job to the friends rowing with me tonight! Everyone beat their previous time!!
Didn’t know he was coming back!! Yay, Spealler!!!
Can’t wait to watch him!