Thursday, August 24, 2017

Only 1 week left to submit shirt design

This is the last week to get your design in for the shirts. Voting will start September first with all the designs we have by then. You don't want to miss out on the fabulous prizes.

All the details are here: Shirt Contest Info


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


deadlift 5-3-3-3x3


5 heavy swings between strength sets

Group Workout


6 rounds at a challenging weight:
5 1-arm Swings L
5 Back Squats L
5 1-arm Swings R
5 Back Squat R


3 rounds at a challenging weight:
10 kettlebell good morning


2 minute hinge hold 


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Strength Metrics

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