11.22.17

Happy Thanksgiving! Holiday Schedule Thursday: 7:00 am class and 8:30 am class Friday: 7:00 am class and 5:15 pm class

Strength Bench Press 15 min to complete reps: 10-5-3-1-1-1-3-5-10 *score your total #’s on the bench*

Wod 10-8-6-8-10 1 Arm Dumbbell Snatch (65/45) Burpee Box Jump (20 inch)

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6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP