November 30, 2017

In a team of 3, for time;

Row 3km

300 DU

Row 2km

200 DU

Row 1km

100 DU

November 29, 2017

A) 10 Minutes to find a 3 RM thruster

B) Partner Kelsu

In a pair complete 100 thrusters for timer @ 60/40

Both of you must complete 5 burpees at the start of every minute.

November 28, 2017

A) 10 mins practice kipping/butterfly pull ups

B) 20 min AMRAP

300m run (green Pole)

10 Push press @ 60/40

15 T2B

November 24, 2017

A) 4 x 10 Strict Pull ups

B) 4 x 10 Strict Press

C) 7 Min AMRAP

7 Dead lift

7 Hang power clean

7 STOH

7 Burpee over bar

Barbell @ 40/30

November 23, 2017

A) 10 mins practice kipping HSPU

B) Run 400m maximally every 4 minutes for 24 minutes

6 Efforts in total.

November 22, 2017

A) 5 x 5 Dead lift @ 60% (1 sec up and 3 sec lower)

B) In pair 10 rounds for time (you go, i go, round for round)

10 KB swings @ 24/16

5 Burpee over box @ 24/20

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July 12, 2018

July 11, 2018

July 10, 2018

July 9, 2018

July 8, 2018

June 20, 2018

June 18, 2018

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June 12, 2018

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