Author: lumpy6488

Emom 10mins Dead lifting 70% 5 reps , “Karen” for time: 150 Wall ball shots, 20# (14#)

For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box

NO 6PM CLASS 20 mins Do 1 power clean + 3 front squats. Work up to as heavy as possible. Then…. “Elizabeth” Complete 21/15/9 reps

Just a reminder there is no sat class this weekend!! We are going to the fall brawl in Pittsburgh. Please feel free to drive down

Three rounds for time of: 100 meter Walking lunge 20 shoulder press 45/65 50 Kettlebell swings, 1.5/1 pood

Exercise: G Snatch Complex/lbs Reps: Find 1 max 20 minutes Snatch Complex 1- snatch (power or squat) 1- hang snatch (power or squat) 1- overhead