10-20-14

(5x) 20 – Walking Lunge w/med ball 15 – Med Ball Sit Up 10 – Wall Ball 200m run Sled Pull (55#/35#)

Just wanted to let everyone know that Jeff is up and walking around. His only injuries where those sustained to his face. He is currently breathing through a tracheotomy and will still require surgery, but is otherwise good. He is in the Murray Medical center so if you are down that way be sure and stop in to see him.

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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