4.29.15

Strength:

5 RM front squat

 

 

Metcon:

21-15-9

Deadlifts 225/155

box jumps

Hspu

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170# 5rm front squat for Courtney!

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4.28.15

 

Run 800 m

20 burpees

20 wallballs

run 400 m

40 burpees

40 wallballs

run 200 m

60 burpees

60 wallballs
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4.27.15

 

Strength

10 Min EMOM
Each Minute Perform Hang Clean @ the following percentages
Minutes 1 – 3: 75% of 1 RM
Minutes 4 – 6: 80%
Minute 7: 85%
Minute 8: 90%
Minute 9: 95%
Minute 10: Go for PR

Metcon:
7 rounds of
7 Hang Cleans (115/75)
7 Push Press (115/75)
7 Goblet Squats (55/35)

Join us this weekend in Sunrise, FL as we run for those that can’t!image

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