Strength: OHS 2 reps - every 90 sec 8 Rounds > increasing weight. WOD: 150-100-50 DU's 21-15-9 C&J > increasing weights. 21-85/115...

Strength: Cleans 10 min EMOM: 1 Power clean + 1 Hang power clean. WOD: 3 Rounds 400 m run 12 Power Sn (85/115) 20 HR Pushups 1 Rope Climb.

LAST CHANCE to sign up for the in-house comp!! Deadline is tomorrow at 6pm. Strength: 12 min emom CORE - 45 sec hanging knee raises 15/15...

Strength: Bench press 5-5-5-5-5. WOD: 3 Rnds 50 DU's 15 C2B 30 Stationary Lunges 50 DU's 15 HSPU 30 Stationary Lunges.

Strength: FR Sq 10 min EMOM: 2 Reps >> 3 sec pause at bottom. WOD: 14 min AMRAP 7 Power Cl (105/155) 9 T2B 200 m Run *** add 1 rep to PC...