AMRAP 7 min
5 Bench Press (135,85)
3 Strict Chin-Up

Rest 5min

AMRAP 10min
14 Wallballs (20,14)
7 Toes To Bar

Wilmington Weightlifting Club

Snatch Balance – work up to a heavy single
Power Snatch – 70% x 3, 75% x 3, 80% x 3, 85% x 3
Snatch High-Pull – 75% (of snatch) x 3 x 3, 80% x 3 x 2
For completion:
100 GHD Sit ups
100 Back Extensions


6 thoughts on “Friday 23 August

  1. Sensei says:

    Hey all,

    I’ll be at the gym for the 545 class. Wheeww….gonna work out!

    Also, Shoshin Ryu NC i.e. the dojo upstairs is coming out with our first run of AWESOME shirts!

    Check it out and let me know if you want to REPRESENT!

  2. Ossi says:

    My last workout: thank you Josh, all the other coaches and the whole 5:45 AM crew. It was a great summer, hope to train with you guys again some day!

  3. Mere says:

    commented under Josh’s email!!

    Cant wait to see what the 11:30 class brings!! Wall balls and T2B are the perfect combo!

Comments are closed.