Coach DanaMar 22Thursday 3.23.23"Pure Mercury"400m Run21 Alt DB Snatches21 Oh Rev. Lunges 15 Push Ups400m Run 15 Alt DB Snatches15 Oh Rev. Lunges 15 Push Ups 400m Run9 Alt DB Snatches9 OH Rev Lunges 15 Push Ups
"Pure Mercury"400m Run21 Alt DB Snatches21 Oh Rev. Lunges 15 Push Ups400m Run 15 Alt DB Snatches15 Oh Rev. Lunges 15 Push Ups 400m Run9 Alt DB Snatches9 OH Rev Lunges 15 Push Ups
Monday 11.27.23"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through
Tuesday 11.20.23"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)
Friday 11.10.23AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats