1.24.19

Strength 16 Min EMOM 1-4 min : 10 SDHP 5-8 min : 5 Front Squat 9-12 min : 3 Hang Clean 13-16 min : 2 Squat Clean

Wod 21 down to 3 by 3’s Burpees Wallballs 20/14

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6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP