Christmas EVE HOURS: 7am, 8am & 9:15am
Strength: Bench Press 5x5 @ 75%
Bicep Curls 3x10 (each arm)
Tricep Ext 3x10
Conditioning: "3 Wise Men"
4 min AMRAP
5 Hang Squat Snatches (135/95)(115/75)(95/65)
10 Burpees over Bar
-Rest 2 Min
4 Min AMRAP
10 Power Cleans (135/95)(115/75)(95/65)
20 Pull ups
-Rest 2 Min
4 min Amrap
15 Box Jumps (24/20)
30 Wall Balls (20/14)
HAPPY MONDAY! Spring is in the air! Let's soak in the sun together! Strength: EMOM x10 -1 Strict Press + 1 Push Press + 1 Push Jerk Work...
Happy Saturday MEF, hungry dogs run FAST! Conditioning: Not a Partner WOD :) For Max Reps 6 AMRAP 800m Run / 1000m Row into max deadlifts...
Happy Friday MEF, let's have ourselves a weekend! For Total Time: -800m Suitcase Carry (35/25) -80 American KB Swings -80 Abmat Sit-ups...
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