January 4th, 2017

Thanks to everyone who came out and endured 90 minutes of pain tonight in our Green Beret led selection course

Skill: 10 minutes of handstands (pick your poison according to your individual level of mastery)

Strength: Bench Press


5 sets...

Max effort elevated ring rows

20 Sit-ups

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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST