Twenty years ago today.

MetCon:

“Freddie’s Revenge”
5 rounds for time:
5 Push Jerks (185/125#)
10 Burpees

Strength & Power:

Snatch Balance: 3-3-3-3
Press: Warm up, 80% x 3, 85% x 3, 90% x 3+
Body Row: 3 x 10 (as horizontal as possible)

Strength & MetCon:

Band Resisted Sprints: 5 X 20 m.
+
Thrusters 5-5-5-5
+
3 rounds for time:
250 m.  Run
10 Wall Ball Shots (20/16#)
10 Atomic Sit ups
5 Burpees

Coach Becky teaching a large tire a hard lesson.

MetCon:

Overhead Squat technique work: 12:00
+
Tabata Push ups (8 x :20 on/:10 off)
+
“Death by 10 Meters”

Strength & Power:

Hang Power Clean: 3-3-3-3-3
+
Deadlift: Warm up, 80% x 3, 85% x 3, 90% x 3+
+
Handstand for max. time (7:00)

Brian C. leads his team in while carrying a 112 lb. sandbag during Sunday’s workout.

MetCon:

Turkish Get Up technique work
+
For time:
100 Squats
400 m. Run
50 Wall Ball Shots (20/16#)
25 Clapping Push Ups

Strength & Power:

Hang Power Clean: 3-3-3-3-3
+
Deadlift: Warm up, 80% x 3, 85% x 3, 90% x 3+
+
Handstand for max. time (7:00)

Strength & MetCon:

Turkish Get Up technique
+
Goblet Squats: 5-5-5-5-5
+
7:00 AMRAP
5 Clapping Push Ups
10 Unanchored Sit Ups
15 Jumping Pull Ups