01/12/2017

Front Squat (5×8 @60%+10lbs)

Perform a set every 1:45

Metcon (Time)

Teams of 2
30 Yard Sled Push (15 yards out/15 yards back)
2 Rds
0-1-2-3-4-5-4-3-2-1-0 (45/25)
* Partner 1 pushes the sled down and back (Empty sled) Then partner 2 pushes. Add a 45/25 until you reach 5 plates, then descending back down would be 1 round. *

Posted in WOD

01/04/2017

Snatch (6×3 @70-75% of 1RM)

Complete a set Every 1:45

Snatch Pull (3×3 @80%)

Panda Pulls
https://www.youtube.com/watch?v=Lny5dF4z228

Josh (Time)

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Posted in WOD