10-28-16

Team Wod! 100 Calorie Row 90 KB Clean and press (35/26) 80 Calorie Row 70 Burpees 60 Calorie Row 50 Toes to Bar 40 Calorie Row 30 Plyo Push-ups 20 Calorie Row 10 Muscle-ups

One teamate works at a time, break up the work however you want.

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb