3-27-17

Strength Hang Squat Clean 6 min every 30 seconds 1 high hang squat clean (slight knee bend only) 1 hang squat clean (pause at the bottom of the hang for 2 sec.) 1 min rest 6 min EMOM 3 clean shrug 2 clean high pull 1 squat clean

Wod 4X 20 Box Jump (28/24) 20 Sit-up 20 Push-up 20 Sit-up

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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

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"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then