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  • Performance-3.24.17

    A1 Back Squat; 5 x5 @75% A2 Weighted pull up x 3×5 + 5 minute am rap squat cleans; 155/105 4 minute am rap box jumps w/ step down 3 minute am rap double unders 2 minute armap no push up burped pull up 1 minute am rap DB thruster

  • Performance-3.23.17

    A1 DB hip thrusters x 15 x 3, rest 40 sec. A2 sled push x 3 A3 feet elevated ring rows x 8-10×3 **weighted + 7 minute amrap 5 ring push ups 7 kb swings, 70/55 ~rest 4 minutes 7 minute armap 1 rope climb 30’ db bear crawl