Friday, July 22nd
Conditioning: For Time: (30 min cap) Buy In: 1 Mile Run Then: 4 rounds 10 SDHP 95/65 10 Bar Facing Burpees 10 Power Snatch 95/65 10 Box Jump Overs 24″/20″ Cash Out: 800m run
Core – Barbell Rollouts 3×8-10
Today's WOD
Saturday, September 30th
In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees
Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.
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