11-9-16

Rowing Sprints 3X300m 4X200m 5X100m 30 sec rest between each interval

Wod 5 Rounds for time 5 Muscle-ups (CC: Rings) 15 KBS (70/53) 30 Sit-ups

We will be placing an order for shirts on Thursday, if you would like one let Missy or Daryl know what size. It’s a long sleeve hoody and they are $25. Samples are at the box, so you can see it and try one on.

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3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s