11-4-14

STRENGTH – Snatch 10 min EMOM 1 Snatch (squat) 3 Push Press

CONDITIONING 2x 7 min rounds 2 min rest 35 Wall Ball then AMRAP 7 Toe to Bar 7 Box Jump

We will announce the winners of the latest challenge tomorrow. We just need to get the pictures all done and we will be good to go. I’m excited to see some of the amazing changes.

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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