11.9.18
Tread Water For Time 2000 meter row 150 Double Unders Rest 1 minute Then Chest to Bar Cindy 10 rounds...
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Tread Water For Time 2000 meter row 150 Double Unders Rest 1 minute Then Chest to Bar Cindy 10 rounds...
Strength Snatch pulls 4-4-4-4 For Time: 21 Back Squats 225/155 42 GHD Sit-ups 15 Back Squats 30 GHD Sit-ups 9...
Box Jumps from seated 4×5 Parallette Shoot Throughs 3×10 Wall-Climbs 4×5 Then 3 RFT 800 meter run 25 Barbell curls...
Strength Front Squats 5×3 Then 21-15-9 Slam-ball over shoulder 50/35 Wallballs 20/14 rest 2 minutes 18-12-6 Slam-balls 50/35 Wallballs 20/14...
Strength 5 min EMOM 3 strict shoulder press Rest 3 minutes 5 min EMOM 3 push presses Then Twist and...
Warmup Movement Prep/Activation 3 min Row (:30 easy,…
Warmup Movement Prep/Activation 2 sets: 10 Banded Pull…