Wednesday 03/15/2023

Strength
Deadlifts:
- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Emerald Isle"
21-15-9 For Time:
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

Monday 08/03/2020

WOD
"Catch & Release"
On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row
12 Kipping Handstand Push-ups (sub 15 Hand Release Push Ups)
9 Deadlifts 225#/155#

*Score is your slowest time