3-24-17

Wod 10 rounds 9 Thrusters (95/65) 35 Double-unders (2:1 singles) *We just did doubles on Wednesday, if your legs/feet are still sore from them feel free to do burpees instead (7 burpees)*

Post wod Curls 10 reps (45/25) rest 10 reps (50/30) and so on…adding 5#’s until you can’t get all 10 reps

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb