1.3.19

Strength Snatch 16 min EMOM 0-4 min 2 reps: 3 stop pull 5-8 min 3 reps: Hang High Pull 9-12 min 1 Push Press 1 OHS 1 Snatch Balance 13-16 min 2 Squat Snatch

Wod 3X 2 Min AMRAP 2 Rope Climb 15/12 Calorie Bike Max Rep Double Unders *score is total DU*

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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