September 28th, Friday

September 27, 2018 By Winston Thompson

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

10 Rounds
10 Thrusters 95/65
10 Burpees

September 26, 2018 By Winston Thompson

7 Deficit HSPU
30 second Ring Dip Holds
*2 minutes to complete each round.

100 Double Unders
then
3 Rounds
20 KBS 32/24
10 GHD Sit ups
then
100 Double unders

September 17, 2018 By Winston Thompson

hang squat, full snatch
*Increase as you should

11 minutes
7 Power Snatch 95/65
7 TTB
5 Burpees over the bar