11.28.17

Strength 10 min EMOM 1st min 6 front rack walking lunge 2nd min 45 double unders

Wod 4oo m Run 12 Clean and Jerk (135/95) 4oo m Run 9 Clean and Jerk (155/105) 4oo m Run 6 Clean and Jerk (185/125) 4oo m Run 3 Clean and Jerk (205/135)

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

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1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

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1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

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