“Annie” 50-40-30-20-10 Double unders Sit-ups Rest 3 min, then: 500m Row rest 2 min, repeat.Read More

Strength Back Squat: 8 reps at 70-75% 6 reps at 75-80% 4 reps at 80-85% 2 reps at 90% Shoulder Press 3 sets of 8 reps at 70-75%   METCON “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

4 rounds for time: 200m run 5 Ring dips 10 Pull-ups 15 Box jumps (24/20″) 200m Run Rest 2 minRead More

Strength 10 minutes to find a Heavy single Snatch (squat) METCON “Diane” For time: 21-15-9 Deadlift (225/155#) Handstand Push-upRead More