12-22-16

Strength 3 rounds 1 min H.S Hold w/1 push-up every 15 sec. 30 sec rest 30 sec medball twist 30 sec flutter kick 30 sec rest

Wod 5X 10 Deadlift 20 Floor Wipers 1 Sled Pull (arms only) *don’t worry we’ll be inside for the sled*

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

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