11.8.18

Strength 20 min to complete 8-6-4 Power Clean Bench Press Back Squat *if you completed all the reps in the time frame then you should increase your weight on all lifts even if it’s only by 5 lbs. If your weights were too easy then increase enough to make it challenging but also leave a little room to build* Check your previous weights here. Remember to get your weights on the board this week!

Wod 100 Double Under then 5X 10 Walking Lunges with 35/26 Kettle bell in each hand in the Front Rack 10 Russian Kettle bell Swings 35/26 each arm 10 Push Press 35/26 each arm CC: 20 second plank every time you set down the Kettle bells then 100 Double Under

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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