11-11-16

Happy Veteran’s Day! Take a moment today to thank and honor those who have served our country.

Skill Work Bar Complex 4 sets, pick your own starting point Example: Set 1 4 K2E 4 Pull-up 4 T2B 4 C2B Set 2 5 of each and so on… The goal is to hang onto the bar for the whole set. If you complete the set go up.

Wod 4 Rounds for time Starting on one end of the gym 40 Double Unders (3:1 singles) Plate farmer carry accross the gym (35/25) 20 Med ball squat cleans (20/14) Plate farmer carry back

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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