12-21-16

Rowing Sprints 3 Rounds for total time 350m 45sec rest 250m 45sec rest 150m 45sec rest

Wod 5 min AMRAP 3 Squat Snatch (115/80) 6 Burpees 2min rest 5 min AMRAP 3 Thrusters (115/80) 6 Burpees CC:EMOM 1 Muscle-up,even on the 2min rest *score total reps*

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4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds