JR Shortall 3/31/24 JR Shortall 3/31/24

4.1.24

Weightlifting
7 Rounds E3M
2 Clean & Jerks

Accessory
Barbell Curls 4x10
Chin-ups 4xMax effort

JR Shortall 12/4/23 JR Shortall 12/4/23

12.6.23

Conditioning
5 x 2 min AMRAP
Max distance row
Rest 2 minutes between
CAP programming from 10/23/2023

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs

JR Shortall 11/22/23 JR Shortall 11/22/23

Happy Thanksgiving!

Metcon
Partner WOD
35 min AMRAP
60 Sit-ups
40/32 Calorie Row
60 DB Power Snatches @ 50/35
40/32 Calorie Bike
60 Slamballs @ 30/20

JR Shortall 8/23/23 JR Shortall 8/23/23

Strength
7 Rounds E4M
Sumo Deadlift
1x3; 2x2; 3x1

Accessory
400m DBall Carry

JR Shortall 6/22/23 JR Shortall 6/22/23

Metcon
“Jackie”
1k Row
50 Thrusters @ 45/35
30 Pull-ups

Accessory
10 min EMOM
O: 15 GHD Sit-ups
E: 2 Rope Climbs