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Monday June 10th

Warm up; 2 rounds: 10 kneeling banded face pulls 5/5 single-arm half-kneeling press 5 muscle snatches 5 behind neck snatch Sotts press Strength: 12 minutes Snatch pull + hang power snatch + squat snatch 6 sets *Work to heavy set of complex or stay light and work technique. Conditioning Open Workout 11.2 15 minute AMRAP 9 deadlifts (155/105) 12 hand release push ups 15 box jumps (24/20)

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Friday May 24th

Happy belated Birthday Misty Wod!!! 400m Run cash in -then- 4 min Amrap 5 Hspu /Kneel and Press or Push Press 23 dubs Rest I min 4 min Amrap 5 T2B / knee To chest 23 dubs Rest 1 min 4 min Amrap 5 Heav

Thursday May 23rd Wod

Haaaappy Birthday Misty!!!! We will celebrate on Friday!!!!!! Strength: Bench Press 5x 3 reps. Increase weight each set Super Set: bicep curls: 3x 12 tricep ext. 3x12 Conditioning:10 rounds for time o

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