11.28.17

A. Conditioning

3 rounds for total meters :10 row :50 rest :20 row :40 rest :30 row :30 rest :40 row :20 rest :50 row :10 rest

Compare to 11.30.17

B. Strength

Tempo Back Squat 6 sets of 3 reps Every 2 minutes 3 second descent & pause at the bottom

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4.13.21

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

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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.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds