Monday, October 26

SWOD:

• Strict Press : 1 Rep Max

Find your Strict Press 1 Rep Max.

• Front Squat : 1 Rep Max

Record your best Front Squat 1 Rep Max lift. WOD: For 2 cycles: AMRAP in 3 mins of:

• 3 Power Cleans, 135/95 lbs
• 6 Push-up (hand release)s
• 9 Air Squats

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Thursday, February 26

SWOD:

• Tabata Hang Clean, pick load

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD:3 rounds for time of:

• Walking Lunge, 100 ft
• 50 Air Squats
• 25 Back Extensions

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