Strength: Deadlift 5x5 @ 70% (5th set is a Max Effort Set)
Conditioning: 15 min Amrap ladder
3 Kettlebell Swings (55/35) 3 Front Squat (165/125)(135/95) 3 Burpees
6 Kettlebell Swings 6 Front Squat 6 Burpees
9 Kettlebell Swings 9 Front Squat o 9 Burpees
12 Kettlebell Swings 12 Front Squat 12 Burpees
15.....18....21......24....27
Partner WOD; Split Reps 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS...
1 Dumbbell Manmaker (push up + row/row) 2 Devil Press (50/35)(45/25) 3 Push Press (115/75)(95/65) 4 Thrusters (115/75)(95/65) 5 Pull ups...
Reminder Christmas week hours: 12/24: 9:30 ONLY 12/25: Merry Christmas 12/26: 9:30 ONLY 12/27 Normal Schedule 5 & 6am 12/28: 8, 9:15,...