1.31.19

Rowing Sprints 2X 300 Meters 1 min rest then 5X 150 Meters 30 sec rest then 1X 750 Meters *score your average split time*

Wod 2X 4 min AMRAP 12 Thrusters 75/55 9 Pull-ups 6 Burpees 2 min rest *pick up where you left off for the 2nd AMRAP*

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5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca