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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 8, 2018: Intensity

WOD 3 rounds for quality 2 rope climb/practice 30′ core crawl 20 double unders/practice Metcon (4 Rounds for time) 4x 10/7 cal Air Bike Sprint 2 deadlifts (315/220) – rest 4min b/t rounds Intensity yields results. Dragging your feet and half-assing workouts, work, or any task will leave you disappointed, in the results and in

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