Author: lumpy6488

Over Head Squat 4 on the min for 8 mins with a 3 sec pause on the first rep. H.A.T.A Air Force” 20 Thrusters (95/65)

For time Row 750m 50x Squats 40x Sit Ups 30x Push Press (65/45#) Run 400m 20x Burpees Row 250m 25x Thrusters (45/35#) Run 400m

EMON 6 mins 2 cleans + 1 jerk 4 Rounds 25 KB Swings (70/53 25 WallBall (20/14) *20 Min Time Cap

As many reps in 20 mins as you can of: 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20

FRONT SQUAT 1×6@60 1x 6@65 1×4@75% 2×2@80% 90 Sec rest AMRAP:15 5 Hang Power Snatches (95/75) 7 Overhead Squats 9 Box Jumps (30,24)

9 am pose running 10 am Team Wod 11 am mobility This will be Coach Julie’s last class with us she accepted a Job in