3-21-16

CONDITIONING (This comes first today) 5-7-9-11-13-15 Push-up / KB Swing (53#/35#) – 150m run after each set of KB Swings

COACHES CHALLENGE Heavy KB Swing (70#/53#)

STRENGTH (Start 2 min after you complete the WOD, complete the following in 6 min) Deadlift 4×6 @ 80% of your 3RM

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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