(703) 266-0118 jamieb@thenzone.com

January 15, 2018

Strength: 6 Sets of: 1 Hang Power Snatch (80%) 1 Squat Snatch (80%) 2 Seated Box Jumps Metcon: AMRAP 11 4 Box Jumps (24/20) 8 Wall Balls (20/14) *Add 4 Reps to Each Movement Each Round Score = Total...

February 22, 2017

Strength Seated Box Jump 4-4-4-4-4 *Increase height as you can Metcon “Death by 10 Meter Sprint” 1 sprint first minute  2 sprints second minute  3 sprints third minute etc…. until you can’t complete the amount of 10 meter sprints in a given...