January 25, 2017 Conditioning: 24 minute AMRAP Row for Max Distance *Every 4:00 stop and complete a 400m Run. Push & Pull Accessory: 8 minute AMRAP 10 Ring Dips 1 Rope Climb (15′) GYM-DURANCE COMP CLASS – 5:30pm 4 minute EMOM Min 1: 1 Clean (155lb/115lb) + 2 Bar Facing Burpees Min 2: 2 Cleans...Read More

January 24, 2017 Strength: A. Back Squats: 3×6 (prog. loading)B. Snatch Grip Deadlift: 3×5 (prog. loading) *Focus on setting up for a good Snatch position with a HOOK GRIP, and keeping that bar nice and close as you pull that bar up the legs.  Remember, pull it like a Snatch, not a standard Deadlift. Metcon:...Read More