8-11-16

Strength 2x 5 I,Y,T (2.5#/5#) 20 wrist twist 30 good mornings (45/65) 40 band pull a parts

Wod 18 min AMRAP Run 400m at the beginning and 9min mark. 12 KBS (70/53) 6 Burpees 3 Bar Muscle-up scaling for the bar muscle-up is 1 C2B pull-up + 1 dip

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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.

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

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B