WEDNESDAY, 3/1/2023

Part A: every 2 minutes for 10 minutes 40 seconds of double unders or single unders 10 bent over underhand barbell rows, unbroken Part B: every 2 minutes for 14 minutes 15 knees to elbows max squat cleans 35-45% of power clean count your squat...

TUESDAY, 2/28/2023

Part A: every 2 minutes for 20 minutes even minutes: 5-10 handstand push ups and 10 band pull aparts odd minutes: 1 minute plank or hollow hold Part B: amrap 10 minutes 8 ring dips 200m row/ski (480m bike, 160m run)

SUNDAY, 2/26/2024

“HOTSINPILLER” Buy-In: 45 calorie ROW   Then, 2 Rounds of: 16 Hang Cleans (135/95 lb) 11 Man Makers (2×30/20 lb) 45 Pull-Ups 95 Burpees   Cash-Out: 95 calorie Row This workout is dedicated to Deputy US Marshal Derek Hotsinpiller who paid the ultimate sacrifice on February 16, 2011. His badge number is 4595. He was shot and killed while serving a warrant with two other deputy marshals and members of the West Virginia State Police at a...
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