4.18.18

A. Conditioning

7 minute AMRAP

10 Right Arm DB Push Press 50/35 10 Left Arm DB Push Press 10 Pull Ups

B. Core Accessory

5 rounds

10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 second hollow hold -1 minute rest-

C. Running Accessory

5 rounds

500m Run

-Rest 2 minutes-

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4.13.21

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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.