Conditioning AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 2:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 2:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups Gymnastics Conditioning EMOMx10: Odd: 3-6 Strict HSPU/Kip HSPU/10 shoulder... Continue Reading

Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie Row

“Nancy” 5 Rounds: 400m Run 15 Overhead Squats – 35% of max, no more than(95/65)

21 – 15 – 9 Lunging steps (holding kb in front) Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter Run

Open gym times: 5:30 a.m. & 5:30 p.m.