Posts from November 2016

For time: 800m Bear hug walk with KB then 5 rds: 20 KBS 24/16kg 20 Pike-ups finish[…]

10 min EMOM of 3-5 MU’s 7 min AMRAP 7 Power Snatch 95/65# 7 Burpee Box Jumps

Front Squat 21’s then complete: x3x7 weighted Pull-ups @ 50% of 1RM

Rest Day 🙂

3 Rounds for time: Row 500m 21 Wallballs 9/7kg 12 Squat jumps (below parallel  then jump to[…]

4 Rounds for time: 30 Push-ups 20 Front Squat 115/75# * 20 Push Press 115/75# * 30[…]

Box is Closed today! Schedule back to normal from next week onwards. Thank you for your kind