Announcements! Jamie would like to invite you all to join her at Porta in Jersey City this evening. Festivities start at 9:30. Bring a raincoat as the entire bar will be a "splash zone."

We will be running the team series similarly to the way it was run last week. All of Friday's classes will be the WOD posted below EXCEPT 7pm. We will be doing a second, separate workout for the last class and the other two will be during both Saturday classes. 

Warm-Up

200 Mixed Rack Walk
then..
2 Rounds of
3 Wall Walks
5 Strict chest to bar Chin Ups+ 10 second hold @ top (rep 5 only)
6 Double Z Press(2 dumbbells/KB)

Strength
10 Rep max Strict Press
Then...
3x8 @ 90% of 10RM

Conditioning
"Jackie"
1000 Meter Row
50 Thrusters (45/35)
30 Chest to Bar Pull-Ups

7PM Class ONLY
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups