July 12, 2018

Warm up 10 deck squats 10 cossack squats 15 band pull aparts 5 rounds Strength Bent over row 5x8 Jefferson curls 5x2 Using DB or kB Straight arm lat pulldown 5x12-15 WOD Amrap 14 200m run 20 pull ups 200m run 20 pistols

July 10, 2018

Warm up 4 rounds 10 sky reaches each side 10 moose antlers each side 10 bridge and reach each side Burgerner warm up and skill transfer exercises Strength Emotm 20 2 hang power snatch Wod 150 double unders 50 Russian swings 100 double unders 40 Russian swings 50 double unders 30 russian swings