10-14-14

Strength – Clean and Jerk 12 min EMOM 3 Deadlift 2 Hang Clean 1 Jerk Men try to get 4 or more reps at or above 155#. Ladies at or above 115#

CONDITIONING 10 min AMRAP 12 Toe to Bar 30 Double Under (3:1 Singles)

If you have been doing the Fall 2014 Challenge then you will need to redo the challenge WOD. (3x) 400m Med Ball Run (20#/14#) 10 Power Cleans (135#/95#) 5 Jerk (135#/95#)

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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

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

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