11.1.17

Strength Every 2 min for 10 min 3 Split Jerk add weight every round

Wod 5X 50 Double Unders 25 Push Press (75/55) rest 3 min then 2X 150m Farmer Carry (53/35) 24 Front Rack Walking Lunges (53/35)

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10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8