Thursday 5-31-2018

Warm Up 2 Rounds  20 doubles 10 OHS Strength Front Squat 5-5-5-5-5 Metcon AMRAP 12 60 doubles 30 walking lunges 15 wall balls

Wednesday 5-30-2018

Warm Up 2 rounds 10 good mornings 5 lateral band walks Strength Deadlift 5-5-5-5-5 Metcon “Dianne meets Elizabeth” 21-15-9 Power Cleans (135#/95#) HSPU 5 Ring dips before and after each round...

Monday 5-28-2018

*Heats start tomorrow at 10am* Metcon “Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run *wear a vest or body armor* Food and drinks to follow! 

Friday 5-25-2018

Warm Up 2 rounds 30 doubles  10 pvc OHS Strength 15 minutes OHS work Metcon AMRAP 12 30 doubles 6 1 arm DB OHS 6 DB Walking Lunges