4.8.19

ATTENTION!

We are ordering shirts this week! Ladies if you wanted the tank top please let a coach know or contact Daryl. Thanks!

Strength Clean and Jerk 15 min EMOM 0-5 min: 3 Hang Clean + 1 Push Press 6-10 min: 1 Power Clean + 2 Front Squat 11-15 min: 2 Squat Clean and Jerk

Wod 3X 500 Meter Row 15 Burpee Box Over 24/20 150 Meter Sled Pull 55/35

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2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki