SCAP WORK 5 Reach Twist lift 30 Scap Push-up 30 Scarecrow 30 Band Pull-aparts

CONDITIONING 600m row for time then starting at 4 min 12 min AMRAP 10 Farmer Cary Walking Lunge (KB/DB) 200m run

As most of you may know Jeff Oar was struck by a car this morning by an impaired driver. I haven’t heard from his wife as to how he is doing since they transported him to the hospital in Murray but know that all of our thoughts and prayers are with him and his family at this time. HERE is the latest new update I was able to find.

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A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees


A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.


A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds