09-01-17

Work 4 sets A1) Sled Push 100ft increasing A2) Single Arm DB Bentover row 8/side increasing WOD “DT” 5 Rounds 12 Deadlifts 155/115# 9 Hang Power Clean 155/115# 6 Push Jerk 155/115#

08-29-17

Work Find a heavy 3 rep TNG Deadlift WOD AMRAP 22 mins 20 OH walking lunges 45/25# 5 Ring dips 200m Run 15 KBS 24/16kg

08-26-17

WOD Team of 2 (alternating rounds) 40 rounds 8 Box Jumps 24”/20” 6 Sit-ups 4 burpees 2 Shoulder to OH 135/95#

08-22-17

Work Single leg Deadlift 5×6/side Increasing WOD 21-15-9 GTOH 45/25# Cal Row Sit-ups Pus-ups Finisher Accumulate 4 Mins of L-Sit hold on Bar