12.20.2017

Workout for 12.20.2017:

Bent-Over Rows:

8 – 8 – 6 – 6 – 4 – 4

Metabolic Conditioning:

3 Rounds for Time:

20 Hang Cleans (95/63)

21 Pull Ups

50 Push Ups

20 Hang Cleans (95/63)

15 Pull Ups

50 Push Ups

20 Hang Cleans (95/63)

9 Pull Ups

50 Push Ups

Time:

K:

W:

Dylan:

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12.11.2017

Workout for 12.11.2017:

Overhead Squat: 12 – 10 – 8 – 6 – 4 – 2

Metabolic Conditioning:

3 Rounds for Time:

30 Overhead Lunges [15 Per leg] (35)

10 Turning Wall Ball Slams (20)

30 Split Squats [15 Per leg] (65/55)

10 Box Jumps (24″)

Time:

K: 12:28

W: 11:45

Bragg: 12:51

Jeremiah: 10:48

Miles: 15:20

Ian: 16:40