Monday’s Work A1. Pendlay Rows, 4-6 reps @21X1; rest :30 x4 A2. Ring Push-ups, AMRAP @31X0; rest 1:30 x4   then:   For Time: 21-18-15-12-9-6-3 Row for Calories Hand Release...


  Saturday’s Work A. Power Snatch—Work up to a heavy single with good technique   then:   5 Sets: 3 Power Snatches @80% of 1RM 7 Slam Balls @20/15 10 Calorie Row Rest...


  Friday’s Work Muscle Up Practice   then:   “Open Workout 12.4” AMRAP 12:00 150 Wallball Shots 90 Double Unders 30 Muscle Ups


Just a heads up. We are taking pre – orders for Sweatshirts and Shirts for the rest of the week. Friday will be the deadline for these pre orders so get your slips in and get your fresh winter SCF gear!   Thursday’s Work NFT Day! A. KB Chainsaw Row,...


  Wednesday’s Work A. Clean & Jerk—work up to a heavy 1.1.1 rest :10 between reps in 12:00   then:   EMOM 20: ODD— 3 HSPU + 6 Alternating Pistols EVEN—12 KB Swings