1.28.19

Strength 4 Rounds 20 Front Rack Weighted Box Step Ups (10 each leg) 20 Banded Good Mornings

Wod 4 Min AMRAP 8 Hang Squat Clean 115/80 8 HSPU 2 min rest 4 Min AMRAP 8 Push Press 115/80 8 Pistol Squats (4 each leg) *score is the total of reps from each AMRAP added together*

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

140

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

470

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

670