Monday July 19, 2021

DSC_6711Jonathan

WOD
Part 1. 
DB Complex 4 Sets of 28 Reps
10- DB Deadlift
8- DB Hang Squat Clean
6- DB Split Jerk (3 right left/3 left leg)
4- DB Front Squats

Part 2. Back Squats 10-8-6-4-2
*Increase load after each set
*Perform 10 UNBROKEN wallballs 20lbs/14lbs after each set
*Every 90 seconds perform a set
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Thursday July 15, 2021

DSC_3185Brad

In Teams of 2 complete the following
60/40 Calorie SkiERG (partition anyway)
18 Sandbag Cleans #150/#100
60/40 Calorie Row (partition anyway)
30 Sandbag Cleans #150/#100
60/40 Calorie BikeERG
42 Sandbag Cleans #150/#100
TARGET TIME- Sub 20:00 Minutes
TIME CAP- 25:00 Minutes

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