Thank you to Dr. Deb Morrone from Frederick Chiropractic Wellness Center, for an awesome seminar on breathing techniques! It's amazing how better you feel when you breathe properly.

MONDAY

"Annie's On The Run"
100 DU
50 AMSU
200m Run
80 DU
40 AMSU
200m Run
60 DU
30 AMSU
200m Run
40 DU
20 AMSU
200m Run
20 DU
10 AMSU
200m Run


TUESDAY

Split Jerk

"Jackie"


WEDNESDAY

EMOM 6
3 Power Snatch

AMRAP 15
Wallball
*EMOM- 4 Burpees


THURSDAY

15min. Rope Climb- Skill Work

AMRAP 12
12 Box Jump Over
8 Push Press
6 BMU


FRIDAY

"Hurricane"
3 RNDS
800m Run
21 PCL


SATURDAY

AMRAP 20 - Partner
A- 200m OH Barbell Carry
B- AMRAP of...
50 DU
20 Lunges
10 KBS


SUNDAY

FT
500m Row
20 Bench Press
500m Row
15 Bench Press
500m Row
10 Bench Press

Core TABATA


BARBELL

Snatch Footwork
Hang Power Snatch + Hang Squat Snatch
DB Press In Split

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