08/31/2017

Front Squat (3,2,1,1,1)

12 mins
Heavy 3
Heavy 2
Heavy 1

Metcon (AMRAP – Reps)

5 min Amrap
5 Deadlifts (205/135)
3 Hang Power Cleans (205/135)
1 Shoulder to Overhead (205/135)

Rest 3 minutes

Metcon (AMRAP – Reps)

5 min Amrap
10 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
2 Shoulder to Overhead (135/95)

08/28/2017

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here