The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes wall ball and running.
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Daily Squats 1RM
100, 120, 140, 160, 170, 175 (385)

Front Squats 3RM
60, 70, 80, 90, 97, 104 (229)

5 rounds of:
20 wallball
400m run
Time: 13:18

Nice work 6am!
Clean to 26

5 Rounds of
20 Wall Balls (Blue)
400m Run

14.34
AM: Hot Tub/Stretch. Warmup. Flies. Pendlay Rows. Squat 107/236x1. PM: Mountain bike ride through O'Dell.
Noon

Squat 3RM
75, 90, 105, 120, 130, 136 (300)

5 rounds of:
20 wallball
400m run
Time: 19:25

slow and steady... had originally planned to just sit in the hot tub today... oh well..
5PM
Power Clean x 3 to 26kg
5 Rounds:
20 Wall Balls (Blue)
120 Single Unders
Time: 11:35
Tested my openers tonight
Snatch 90xF,1,F,1,1
CnJ 115x1,1,1
CFWU
Deadlifts to 76kg x 5
WOD
5 Rounds:
20 Wall Balls (Blue)
40 double unders
time 11:09
Tonight that felt like work from start to finish!
Deadlift 5RM to 72

3 rounds:
20 wall ball (10#)
400m run

15:30