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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10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

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