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040215

Strength/Skill: Weighted Ring Dips 5-5-5-5-5 Work up to a max weight for 5 reps on the ring dips.   MetCon: Row 4 min for Max Distance 3 rounds of 4 minutes for max distance rest 3 minutes between efforts

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040115

Test: Max Pull-ups Warm up and then take 3 attempts at finding your max reps on pull-ups. This will be your baseline we will be retesting on June 1. Conditioning: "UNBREAKABLE" 15 Unbroken Wallball Shots, 20/14 30 Unbroken Double Unders…

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SUNDAY 3/29/15

"Joshie"Complete three rounds for time of:40/30 pound Dumbbell snatch, 21 reps, right arm21 L Pull-ups40/30 pound Dumbbell snatch, 21 reps, left arm21 L Pull-upsPost time to comments.These are squat not power snatches.

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SATURDAY 3/28/15

“OPT Repeatability Test”3 rounds, at 100% effort:Row 250m10 Kettlebell Swings 70/53lbs10 Burpees10 Kettlebell Swings 70/53lbs10 Burpees10 Kettlebell Swings 70/53lbsRow 250mRest 12 minutes between rounds.

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