11-11-14

HAPPY VETERANS DAY! Thanks to all who serve and have served in the armed forces and for protecting our freedoms. We will be doing a HERO WOD on Friday so come ready!

STRENGTH – Squat Clean 1 Squat Clean EMOM Increase Load at 5 and 10 min Last 5 reps should be heavy

CONDITIONING 12 min AMRAP 2 Power Clean AHAP – EMOM AMRAP Double Under

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

4.12.21

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.