Friday 3-1-2019

Friday 3-1-2019

Warm Up 2 Rounds 30 Jumping Jacks 10 PVC Snatch Strength  Power Snatch 15 Minutes Technique Work Metcon 21-15-9 Snatch (95#/65#) Ring Dips
Wednesday 2-27-2019

Wednesday 2-27-2019

Warm Up 2 Rounds 10 Step Ups 10 PVC Pass-thru Strength Split Jerk 15 Minutes Technique Work Metcon 10-9-8-7-6-5-4-3-2-1 DB Jerk (35#/20#) Box Jump Overs
Monday 2-25-2019

Monday 2-25-2019

Warm Up 2 Rounds 100m Run 10 Ring Rows Strength DB Row 15 Minutes Technique Work Metcon 10 Rounds 100m Run 5 Pull-ups  12 Minute Cap