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June 13, 2018 – Push Yourself

AMRAP 8 @ 70% 200m jog/row 1 round of “Cindy” 5 pull-ups 10 push-ups 15 air squats Shoulder Press (5×5) @ 73-78% Metcon (Time) For Time 400m run 30 wallballs (20/14) 20 alt. KB snatch (53/44) 10 burpee box jump on/over (24/20) 500m row In a workout, the work will never give you results. The

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May 9, 2018: Open Minded

Warm Up Hip Flow + 3 rounds for Quality 1 wall walk 5 squats 5 ring rows @ 22X1 tempo + accumlate 2min in down dog Metcon (Time) For time, using a single dumbbell: 10 weighted pull-ups 40 overhead lunges (20 each arm) 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead

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