July 11, 2018

SKILL Metcon (No Measure) 15 min Kipping Pullup Skill Work – https://www.youtube.com/watch?v=4ZJMblG5apg – Alligator Rolls – Bar Kips – Kips with knees up – Hips... Read More

STRENGTH Back Squat (10×1 climbing to 95%) Based on 1RM from 5/30   METCON AMRAP 15 100m S/A KB OH Carry L arm 44/35# 100m... Read More

OLYMPIC LIFTING Clean DL + Hang Power Clean + Hang Squat Clean + Split Jerk (5×2 climbing) Staggered Stance Good Mornings (3×6 each climbing)  ... Read More

METCON 800m Run 50 Wall Balls 20/14# 30 Burpees Beginner FT: 600m Run 35 Wall Balls 14/10# 20 Burpees (no pushup) -Rest 3-5 Minutes  ... Read More