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Monday, April 18, 2016:   Happy Birthday Stephen Coss!!   Strength: Front Squat - work up to a heavy single   Conditioning: 0:00-3:00: (Rx 135/95, Scaled 95/65) 10 OH Squats 10 Back Squats 10 Front Squats   3:00-9:00: 800 m Run 15...

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Happy Birthday Joe H.!!   Midline Massacre: KB Weighted Situps (Feet anchored) 15 Supermans 15 1 Minute Hollow Hold 3 Rounds   Conditioning: Complete as many rounds as possible in 15 minutes: Wallball (24/20) 1 Arm Db Snatch (55/40) Calorie Row 200m Run 30-20-10 For Time* *Once you complete the round of 10 if there is time remaining restart at 30 reps    ...

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