3-29-17

Running Sprints 400 meter warm-up 6X 100 meters every 40 seconds 1min rest 3X 200 meters every 80 seconds

Wod 30 Shoulder to Overhead (75/50) 30 Back Squat (125/90) 20 Shoulder to Overhead (105/75) 20 Back Squat (155/110) 10 Shoulder to Overhead (135/95) 10 Back Squat (185/130) 800 meter run

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3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s