10/10/2019 3 Sets for Quality :14-:21 Ring Dip Hold 8-12 RNT Lunge 4-6 Weighted Lateral Step Up 9 minute AMRAP 12 Russian KB Swing 9 Goblet Squat 6 Hand Release Push Up"
Saturday 10/5/19 Teams of 2 For Time: 2k Row (switch every min) ——- 2 Rounds 40 Push Press (95/65) 30 Burpees over rower 20 Box Jump Step Down (24/20) ——- 2mile AB (switch every min)
10/4/19 EMOM 10 1.) 3 Hang Clean 2.) 10 V Up -rest 5min- AMRAP 15 6 Strict Pull Up 8 Bent BB Row 12 Russian KBS