Sunday 2/7/16

  8:30am, 2:30pm team training strength: shoulder press 3-3-3 push press 3-3-3 push jerk 3-3-3 WOD: emotm for 9:00 power clean + thruster+ split jerk 8 knees to elbow
Hillary no comments

Saturday 2/6/16

8:00am stair run + 20 toe touch x 3 12 plate ground to overheads 10 weighted lunges 8 ball sprawls 6 snatch drop (75/55) rest- plated planks
Hillary no comments

Friday 2/5/16

  6:00am, 7:00am, 5:30pm, 7:45pm team training Strength: power clean deload at 70/60/50%+:30 max reps at 50% WOD: 30 double unders 20 hollow rocks 10 overhead squats (85/55) 18:00
Hillary no comments

Thursday 2/4/16

6:00am, 6:00pm   PLEASE BRING WARM CLOTHES TO RUN IN!
Hillary no comments

Wednesday 2/3/16

6:00am, 6:00pm, 7:00pm team training Strength: back squat deload at 70/60/50%, with a max rep at last minute 7:00 clock WOD: 6:00 on the clock to develop heavy squat
Hillary no comments

Tuesday 2/2/16

  6:00am, 6:00pm buy in: 50 hollow rocks, 50 back extensions WOD: 1:00 row 14 calories 1:00 14 push-ups 1:00 14 medball squat cleans 5 rounds Mobility
Hillary no comments