191604 Warm-up 2" Row, then 3 Rounds: 15 Sit-Ups 12 Box Step Ups 9 Banded Good Mornings 6 Strict Pull Ups Metcon Jennifer (AMRAP – Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013 › Read more
191504 Warm-up 2 RNFT: :30s Light Bike or Row :30s Walkouts :30s Light Bike or Row :30s Spiderman + Reach (each side) :30s Light Bike or Row :30s Russian Baby Makers Strength Hang Power Clean (Weight) On the 1:30 x 4 Sets: 2 Pausing Hang Power Cleans 1 sec Pause at hang and receiving position. › Read more
191305 Warm-up Metcon Metcon (Time) 2 RFT: 150 Double Unders 30 Overhead Squats 95/65 30 Pull Ups 800m Run › Read more
191204 Warm-up Strength Deadlift (Weight) 5 x 3 @ 75% *3 Second Eccentric Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2: 18 KB Swings 53/35 15 Wall Balls 20/14 12/9 Cal Row 15" AMRAP *Partner 1 completes KB Swings, & Wall Balls. Once they begin Row, Partner 2 can start Round. When › Read more
191104 Warm-up 2 Minute Row, then 3 Rounds :45 Walkouts :45 Hollow Rocks :45 Push Up to Downward Dog Strength Push Press (Weight) 5 x 3 @ 75% *3 Second Eccentric Rest 2 Minutes between Sets Metcon Metcon (Time) 4 RFT: 200m DB Carry 15 Toes 2 Bar 10/side Single Arm DB Shoulder to Overhead › Read more

5139 North Loop 1604 W #107
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