11/30/2017-THURSDAY WORKOUT

Strength/Skill Build to a heavy 5 Front Squats, from the ground Metcon For time 50 Box Jumps(24/20)(30/24) 40 Alt DB snatch (50/35) 30 Sit-ups 20 HSPU 10 Alt DB Squat Clean Thrusters(each arm) 20 pistols 30 Burpees 40 Mountain Climbers, each leg 50...

11/29/2017-WEDNESDAY WORKOUT

Metcon “Coffland” For time Accumulate 6 minutes in a dead hang Every time you drop, perform 800m run 30 push-ups Cashout Double tabata rotating plank

11/28/2017-TUESDAY WORKOUT

Strength 3x 10 strict pullups, strict weighted pullups, strict C2B Metcon 4 rounds for time 15 thrusters(75/55)(95/65) 15 Toes to bar Cashout 100 banded good mornings...

11/27/2017-MONDAY WORKOUT

Skill/Strength 5×5 deadlift, building Metcon 5 minute AMRAP 9 Box jumps 9 Power cleans(115/75)(155/105) 2 minute rest 4 minute AMRAP 6 Box Jumps 6 Power cleans(155/105)(185/135) 2 minute rest For last 3 minutes…. 5 Box jumps As many power cleans in...