4.16.19

Sprint Wod This workout is for the competition! If you can’t make it in today you’re welcome to make up the workout some other time. This workout needs to be judged i.e reps counted and movement standards met!

Wod 6-9-12-9-6 Bar Facing Burpee Thruster 105/75 , Masters(50+) 85/55, Super Masters(65+) 65/40

Post Wod 1 Rep Max Pick another lift that you’d like to do for the competition

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4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds