Monday, April 29th

Posted April 28, 2019 by Dan Broughton & filed under Workout of the Day.

Strength:

Back Squat 4×10 @ 60-65%

WOD:

AMRAP 11:
16 Single Arm KB OHS (53/35)
10 hand-release burpee
30 DU

Thursday, November 30th

Bench Press – 5×4 w/ 1 second pause at bottom at 70-80%

4RFT – 9 min cap
10 Power Cleans 115/85 | 95/65 | 75/55
10 Bar facing burpees | Step Overs | Burpees

Workout – this is a sprint, lets try and go unbroken all 4 rounds on the cleans and not lose too much speed on the burpees.

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