12/11

12/11 Strength : Front Squat 15 minutes to find one rep max Metcon : 15 min AMRAP 3 Thrusters (95/65) 3 over the bar Burpees ( both feet jump at same time ) 6 Thrusters 6 Burpees 9 Thrusters 9 Burpees Continue to add 3 each round until time expires ( i.e....

12/4/14

12/4 Strength :15 minutes to find one rep max clean ( power or squat ) Metcon: 12 minute AMRAP 30 Double Unders. ( 120 Singles ) 20 Butterfly Situps 10 Hand Release Pushups 5 Burpees Scoring is 65 points per round (RX) Scoring for singles is <60 = 15 points >60...

12/3 HERO WOD

Hero WOD “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th...
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