Nov 21

For Time:

1 Mile Run on a Track

Nov 20

10 Min AMRAP

30 Snatch @ 75#/45#
30 Snatch @ 105#/65#

30 Snatch @ 135#/85#

30 Snatch @ 165#/105#

EST will be CLOSED Wed-Sun this week.
Check the blog for workouts to do at home over the break.

Nov 19

"Fran"

21-15-9

Thruster (95#/65#)

Pull up

EST will be CLOSED Wed-Sun of this week.

I will still have workouts posted for you to do at home.

Nov 16

5 Sets of:

2 Hang Clean (Heavy)

3 Wall Climbs

2 x 20m Sled Push

(3-5min Rest between sets)

EST will be Closed next Wed-Sun (11/21-11/25)

Nov 15

Strength

3 x 3 Weighted RingDips

or

3 x ME Ring Dips

MetCon

7 Rounds of:

12 Wall Ball (20#/14#)

9 Toes To Bar

200m Run

(Alt. each run holding a MB.....etc. Round 1 Run with a MB, Round 2 Run without a MB)

Nov 14

British Army Second Lieutenant Ralph Johnson, 24, of South Africa assigned to the Household Calvary Regiment, based in Windsor, England was killed on Aug 1, 2006 in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

"Ralph"

4 Rounds of:

8 Deadlift 250#

16 Burpee

3 Rope Climb (15 Pull Up)

600m Run

Nov 13

Strength

7 x 1 Push Jerk

MetCon

21-18-15-12-9-6-3

SDHP (95#/65#)

Box Jump (24"/20")