2.25.19

Strength 12 Min EMOM min 1-4: 3 Deadlift + 2 Hang Clean min 5-8: 1 Squat Clean + 2 Push Press + 1 Jerk min 9-12: 2 Clean and Jerks

Wod 15 Min AMRAP 5 Push-up 10 Pull-up 15 Squat Score your total number of reps, at some point during the wod do 10 single arm Dumbbell Snatches. Choose your own weight, add your weight to your total reps for 1 big number.

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row