7.24.17

For time

400m run 10-1 KB Swings 53/35 Goblet Squats 53/35 500m row 10-1 Pull Ups Hand release Push Ups 400m run

*coaches challenge* 70/53 KB

Accessory Core Tabata Hollow Hold -rest 2 minutes- Tabata Superman Hold -rest 2 minutes- Tabata Abmat sit ups

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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