workout of the day 6 rounds 400 meter medball carry 12 kb swings 53 12 thrusters 75/55 12 box jumps 24 in

Workout of the day Skill Posted in the gym   conditioning Christine 3 rounds for time 500 meter row 12 body weight deadlifts 21 box jumps 24inch

Happy Belated Birthday Eric ….. Workout of the day Strength / skill 4*3 strict Press 4*2 Push Press conditioning 5 rounds 5 pullups 15 wallballs 15 power cleans  115/95  

Workout of the Day Strength 5*3 Back squats conditioning    

Workout of the day Strength/skill 8 rounds 10 tire flips 250 farmer carry (heavy) conditioning   3 Rounds of: 50 Double-Unders 20 OH Plate Lunges (45/25#)  

Tomorrow there is no 4pm class   Workout of the day 7 rounds 10 thrusters 95/65 7  box jump burpees 24 inch (buy out 400 meter run with a plate 45/25)    

workout of the day strength emotm for 10 minutes 1 clean and 2 jerks then 21-15-9-21-15 push press 115/75 knees 2 elbows (40 double unders after each round or 3x the singles)

workout of day strength/skill 8*2 front squats then 3 rounds run 400 21 kettle bell swings 12 handstand pushups

Workout of the day Strength Bear Complex (working up to a 1 rep max) then    1,000-meter run  25  ground-to-shoulders  135/95  25 box jump-overs 24/20  25  pull-ups  50 wall-ball shots 20/14  25  pull-ups  25 box jump-overs  25 ground-to-shoulders 135/95

Workout of the day Skill/strength emotm for 10 minutes one arm snatch (6 each arm)   conditioning 4 rounds 250 meter sprint 15 Burpees 20 boxjumps