Friday 11-29-2018

Warm Up 2 Rounds 5 Snatch Pulls 5 OHS 5 Squat Snatch 100m Run Strength EMOM 6 5 DB Bench Press Metcon 21-15-9 Squat Snatch (95#/65#) Ring Dips 400m Run before and after 15...

Thursday 11-29-2018

Warm Up 2 Rounds 20 Doubles 10 OHS Strength EMOM 6 5 Squat Cleans Metcon 50-40-30-20-10 Doubles 20-18-16-14-12 Pistols  5-4-3-2-1 Bar MU

Monday 11-26-2018

Warm Up 2 Rounds 10 PVC GMs 10 OHS 5 Burpees Strength EMOM 6 5 Front Squat Metcon 21-15-9-15-21 Air Squats T2B Walking Lunges Medball Sit-ups