5-18-15 Volunteers Needed!

STRENGTH 10 – 100′ Sled Push (down and back) (135#/95#)

CONDITIONING AMRAP 60 seconds of work, 30 seconds of rest (3x) Thruster (95#/65#) Toe To Bar Row 4 Cal

Leave No Survivors 2015 is just weeks away and we need some help to pull off another fun event! Progenex will be providing some great SWAG for this years volunteers, so if you want to help we need you and it will be worth your time. The event will be Saturday June 6th from 8 am – 2 pm. Sign up below.

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10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

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1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

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1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

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