Sunday December 3 2017

-Warm Up-

3 rounds

100 meter stiff legged row

5 tall cleans

5 squats with toes on plates

5 with the heels on the plates

5 kneeling jumps or broad jumps

-Strength-

Power Clean

⁃2 second pause just below the knee

2-2-2-2-2-2

*all singles

-WOD-

In a 10 min window

Buy-in -1k Row

Then with remaining time

AmRaP

Squat Clean and Jerk

Continue Reading Sunday December 3 2017

Saturday December 2 2017


-Strength-


4 sets


Pull Complex


8 sumo deadlift high pulls 115/80

8 supinated bent over rows 115/80

Max strict pull-ups


*scale as needed


-WOD-


With a partner


AmRaP 25


400m Farmers Carry 70/53


100 Burpees

100 T2B

100 KBS

Continue Reading Saturday December 2 2017