12-8-16

Team Wod 30 min to row as many meters as possible. 1 teamate completes a round then you switch. 1 round is: 15 Pulls on the rower 10 Bench Press (105/75) then At the 15 min mark finish the round you are on then complete 100 med ball sit-ups together then continue rowing *it would probably be good to check your meters when you go to the sit-ups as the rower will turn off before you get back to it*

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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