3-25-15

SCAP WORK (2x) 1 min Arms Only Row 15 sec rest 1 min Right Arm Waiter Walk 15 sec rest 1 min Left Arm Waiter Walk 15 sec rest

PULL-UP Death by strict pull-up – 10 min MAX 1st Min – 1 rep, 2nd min – 2 reps etc. if you hit 9 in the 9th min, then last set is a max effort set

CONDITIONING (5x) 20 Sit-up 15 Wall Ball (20#-10′ / 14#-9′) 10 Box Jump (24″/20″)

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1.19.21

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1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85