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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10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl