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February 28, 2018

Conditioning:


Complete
1000m row for time
500m row for time
100m row for time

Each row is individually scored. Recovery and/or skill work is encouraged  

February 27, 2018

Clean Technique work, then

Metcon:
Advanced
For Time
50 Wallball
15 Cleans (135/85)
50 Wallball
10 Cleans (185/125)
50 Wallball
5 Cleans (225/155)

Intermediate
For Time
50 Wallball
15 Cleans (115/75)
50 Wallball
10 Cleans (155/105)
50 Wallball
5 Cleans (185/125)

Basic
For Time
30 Wallba...

February 27, 2018

Strength:
Build to a heavy weight for
3 Push Press + 1 Split Jerk


Conditioning:
Advanced:
9 min AMRAP
1 Ring MU
5 Push Press 155/105
7 Box Jump 30/24

Intermediate:
9 min AMRAP
3 C2B
5 Push Press 135/95
7 Box Jump 24/20

Basic:
9 min AMRAP
3 Jumping Pull Up
5 Push Press 115/75 or les...

February 26, 2018

20 Min AMRAP


20 Abmats
15 KBS
10 Burpee


(Allow for 18.1) 

February 23, 2018

Strength:

Bench Press:
5-4-3-2-1 Increasing weight

Metcon:
12 Min AMRAP
Increasing Ladder
HSPU
Hang Power Snatch (75/55)
1-1, 2-2, 3-3, 4-4, 5-5,etc until time is up
Bench Press:
5-4-3-2-1 Increasing weight

Metcon:
12 Min AMRAP
Increasing Ladder
HSPU
Hang Power Snatch (75/55)
1-1, 2-...

February 22, 2018

“Cindy”

20 min AMRAP
5 Pull Up
10 Push Up
15 Air Squat

Advance Option: Weighted Vest

Optional ROMWOD