1.29.19

Strength 16 min EMOM Snatch Work Min 1-4, 5 Hang High Pull Min 5-8, 5 Behind the Neck Push Press Min 9-12, 1 Hang Snatch + 1 OHS + 1 Snatch Balance Min 13-16, 2 Squat Snatch

Wod 3X 750 Meter Row 75 Double Unders (2:1 singles) 3 Rope Climbs

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R