12-20-16

Strength 12 min EMOM 1 Hang Squat Clean 1 Push Press 1 Jerk Add weight every 3 min

Wod 5X 20 Overhead Walking Lunges (35/25) 2 Rope Climbs Then 250 Doubles (2:1 singles) to finish

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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