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22 March 2017

22 March 2017 Warm-up: 8 Minute AMRAP – Partner A:  Run to the End of the Parking Lot and Back, Partner B:  Slow Thrusters 8 Minute AMRAP – Partner A:  Fast Walk to the End of the Parking Lot and Back, Partner B:  Renegade Rows   Strength: Bench Press: 8@ 75%, 8@75%,
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21 March 2017

21 March 2017 Warm-up:  4 Rounds: 250m Row, 2x Wall Walks, 10x Push ups Strength: Strict Press: 8@ 75%, 8@75%, 8@75%, 8@75% WOD: EMOM: 20 min. 5x Thruster (95/65) ARX or (45/33) RX 5x Burpees For every missed minute or rest, row 250 Meters upon completion Durability: Tabata Flutter Ki
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20 March 2017

20 March 2017 Warm-up: West Alabama Run then 2 rounds: 25m Walking lunge, 10x Burpees, 15x Goblet Squat. Strength: Back Squat: 8@ 75%, 8@75%, 8@75%, 8@75%. WOD: 7 Rounds for time: 5x Power Clean (115/85) 7x Shoulder to Overhead (115/85) 12x Kettlebell Swing (53/35) Run to the End of t
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