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Tuesday 9/24

Skill work Strict HSPU


Conditioning

For Time (12 Minute Cap): 50/35 Calorie Row / Assault Bike 50 Strict Handstand Push-ups

Then on the 15:00

3 Rounds: 400 Meter Run 21 Lateral Barbell Burpees



Congrats to our Cascade Classic Crew who competed over the weekend. Debbie also competed in the solo masters division!





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Midline 4 Rounds :30 each exercise Tuck Jumps Push-Ups Superman Hold Bicycle Kicks Hollow Rocks Conditioning Partner WOD AMRAP 16 Minutes: *Alternate rounds with a partner! 200m Run 16 Alternating

Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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