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September 19, 2018

Deadlift (EMOM 4: 3reps) Build each set, working close to a 3 RM. ALL REPS must be double overhand, NO hookgrip, and NO tng. complete at 11X1 tempo. Metcon (Time) For Time 50 wallballs 40 KBS (53/35) 30 t2b 20 S2OH (75/55) 10 burpees over bar 20 S2OH 30 t2b 40 KBS 50 wallballsGOAL: 20min

September 18, 2018

Metcon (Time) 4 rounds for time 400m run 25 KBS (70/53) 500m row 25 burpees to 6″ targetGOAL 24min

August 14, 2018

Stop wishing and start working. The path to success is filled with hard work, failure, and sacrifice.   Warm Up AMRAP 10 EZ 500m row/400m jog 50 reverse single unders 50′ core bear crawl Metcon Every 2 min x 10 sets: Set 1 – 15 cal Rowing + 10 Wall Balls (20/14) Set 2 –

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