Our buddies our leaving us. Mullins is off to Columbia for School and then headed out to the West Coast. Filippo is heading to New York for a new job opportunity. We’ll miss you guys, keep burning toast!
Warm up – mess around with kegs and sandbags
Press dynamic – bench press with bands
12×3 on the minute or faster at 50% of 1rm plus bands
– loop 2 green bands together and position under the bench and on the barbell
Power Snatch – 2-3-4-3-2
Push up drop set – guys start with 4-15lb plates do as many push ups as possible take a plate away do as many push as possible and so on and so forth until you complete a set of pushups un-weighted.
with a partner = max legless rope climbs alternating in 5 minutes – if you cant get 15ft shoot for 10ft or as high as you are able. If you must, use your legs.
WOD
Teams of 3
Carry a keg 100m
5 stone to shoulders
Farmers carry 100m
Clean and jerk a HEAVY Sandbag x 5
Each team member completes 3 cycles, rotating through one person at a time, at each station and then proceeds to the next station.
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