1.17.18

Keep up the hard work! Everyone has looked good with the lifts and the WODs. We will have make up days on Thursday/Friday if you weren’t able to get your lifts in. You may also switch out the bench press today for a different lift! Keep a running count of your points accumulated along side your lifts on the whiteboard.

A. Warm Up

12 minutes EMOM alternating movements 1. 15/12 cal row 2. 5 A, Y, Ts 3. 10 Dumbbell Snatch 4. 5 Scarecrow

B. Strength

Bench Press 10 minutes to Work up to 1RM

C. Conditioning

“Little Red Riding Hood”

For time 65 cal Airdyne

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7.22.21

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7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb