3/15/17

Warm Up
200M Run (F)
200M Run (B)
5 Burpee
6 Strict Pull Up
7 Box Jump Over
8 KB Swing (heavy)

Technique
– Hammer strike

Met Con
16 Min AMRAP Of:
20 Burpee
100M Farmer Carry (55/35#)
200M Run Backward
40 Hammer Strike (20R/20L)

Jeremey – 2 + 54 (8 strikes shy of 3 rounds)
Charlotte – 2 + 42 (Row)

Also, got my first strict muscle-up after the workout!

5/31/16

Warm-up

400m Run
15 Band Goodmornings
15 Band Sidesteps
15 Passthroughs
15 KB Swings
100m Sprint

WOD A

2 Minutes M.E. Tire Flips

Jeremey-24

WOD B

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
5 Box Jumps (on tire)
10 Hammer Strikes
100m Run

Jeremey-10+0

Really had to push that last round to get 10 in. 

Accessory

EMOM for 10m

2 Split Snatches @ 95#

Felt much better in the split snatch than the squat snatch.