2018 March 6

STRENGTH: 10min to achieve 1RM Back Squat – start with empty bar (max 20lb increments) METCON: 4rds of – 400m run in 3min – 90sec Farmer Carry Lunges then rest 90sec *score is total time for all 400m & total distance for lunges

2018 March 2

AM 7rds – 1st 2minutes 3 Deadlifts & 5 RFESS/side – 2nd 2minutes 60sec AMRAP burpees *increase DL weight every rd PM 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 18.2a 1-rep-max clean *Time cap: 12 minutes to complete 18.2 and 18.2a