Tuesday – September 1

20 Minute Alternating EMOM Odd Minutes: Max Double Unders in 30 seconds Even Minutes: 4 Power Cleans (175/105) *The 4 cleans MUST be completed in under 30 seconds *Weight can be scaled up or down, weight can be added throughout WOD

Monday – August 31

  4 Rounds  2 Minutes of work / 3 Minutes of Rest Row 250/200 M Max Reps Thrusters  Round 1: (115/75) Round 2: (105/70) Round 3: (95/65) Round 4: (75/55)      

Saturday – August 29

  “Hotshots 19” 6 Rounds 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull Ups 400 M Run *40 Minute Cap *This can be done with or without a partner *We will be doing this again on Labor Day...

Friday – August 28

Part 1: 3 Sets 10 Strict Press (from ground) OR Handstand Push Ups 10 Barbell Rows 3 Barbell Rollouts Rest 2 Minutes between sets *Don’t burn out here, not a max effort lift or amount of HSPU Part 2:  4 Rounds 25 Double Unders 20 Wall Balls 15 Box Jumps 10...