8.23.18

Strength Do all the deadlifts before moving on, rest 45 seconds between sets on both Deadlift 5X5 Moderately heavy (should be touch and go) 5X3 Box Jump

Wod 3X 5 min AMRAP 90 second rest 400 Meter Run 30 Push-ups Snatch (pick your weight, you’re going to do a max set each round) *your score is the total number of snatches performed multiplied by the weight*

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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