4/6

4/6

4/6

Warm Up:

400 m Run / 500 m Row

20 Push Ups

20 Hollow Rocks

20 Air Squats

10 Wall Balls

Strength:

Clean Complex

Work up to a max effort 1 Squat Clean & 1 Hang Squat Clean  & 1 Squat Clean

 

WOD: Athlete's Choice

5 Rounds for Time

6 Dead Lifts (315/225)

6 Burpees

5 Cleans (225/155)

5 C2B Pull Ups

4 Thrusters (155/105)

4 Muscle Ups

 

OR!

"DIRTY THIRTY SSCF STYLE"

30 Box Jumps (24/20)

30 Jumping Pull Ups

30 KBS (53/35)

30 Front Squats (135/80)

30 T2B

30 Push Press (135/80)

30 Dead Lifts (135/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

 

 

4 comments (Add your own)

1. AntonUnloarm wrote:
Veterinary Amoxicillin Dosage Clomid 50mg Achete Secure Tabs Viagra viagra Buy Cefixime Online Indian Pharmacy Cialis De 10 Buy Online Propecia Generic viagra Viagra Avec Dapoxetine Avis Viagra Espana Contrareembolso Cialis Professional Kaufen Cialis Ou Generique Cheapeast Ordering Doxycycline Viagra Dapoxetine Purchase viagra Prix Cialis Montreal Zithromax Launch Year Amoxil 400mg Viagra Rezeptfrei Apotheke cialis 4 Amoxil Buy Cod Zentel Nadoxin Internet Kamagra Pas Cher Pharmacie Viagra Est Il Dangereux viagra online prescription El Viagra Femenino Amoxicillin Genital Tract The Least Expensive Cialis

Sun, January 15, 2017 @ 10:25 PM

2. wrote:
You are so awesome! I don't suppose I have read anything like
that before. So nice to discover somebody with a few unique thoughts
on this subject matter. Really.. thanks for starting this up.
This web site is one thing that's needed on the internet, someone with a bit of originality!

Thu, April 13, 2017 @ 9:14 PM

3. James wrote:
Nice post. I was checking constantly this blog and I am impressed! Extremely useful information specially the last part

Sun, January 7, 2018 @ 1:21 AM

4. wrote:
what are the differences between sildenafil and cialis
generic viagra online
cheapest place to buy real sildenafil
[url=http://viagrabs.com/]generic viagra online[/url]

Wed, May 23, 2018 @ 7:08 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us

144 Eastern Blvd.
Watertown, NY 13601
(315) 778-3423


The Best Way to Reach Us: 

Send us a message on our Facebook Page.. all of our coaches will receive the notification and will get back to you ASAP ! 

https://m.facebook.com/profile.php?id=470353606389118&tsid=0.19640181330032647&source=typeahead

Map - Location