9.12.17

Back Squat

12 minutes to Work up to 5RM (1st rep 4 second pause in bottom)

WOD

12 minute AMRAP 2 Wall Walks 4 Turkish Get ups 53/35 (two each arm, alternating arms) 6 KB Sumo Deadlift High Pull 53/35

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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

4.7.21

A. Strength E2MOM X 5 rounds (Every two minutes) 5 Seated Box Jumps 10 Russian KB Swings B. Conditioning EMOM X 20 minutes Minute 1: 15/12 Cal Bike (time each of these for your score(s) today) Minute