7 damper nose only warm up

7 damper cool down

7 damper. AMRAP 14; 1 squat clean 155; 1 burpee. Add one squat clean and one burpee each round.

7 damper nose only warm up

7 damper 4 rounds. Row 500; 30 box step ups, 30 wall balls 20#. Round 5 was a cool down row.

8 damper. Warm up nose only

8 damper. Steady state row. Tried. For heart rate below 120. Nose only breathing the entire row.

8 damper. AMRAP 40; row 20 cal, echo bike 20 cal

8 damper. Tried to be better than 1:55 each work round but slower than 1:50. Last round was a cool down

8 damper. Tried to hold 2:03 the entire time.

8 damper nose only warm up

8 damper. Steady row

8 damper

8 damper

8 damper, 3 rounds; 15 pull-ups; 30 row calories; 45 air squats

8 damper nose only breathing

8 damper. Row, bike, plank, crunch circuit for 10 rounds

8 damper. Amrap 18; row 250; 30 crunches; 20 box step ups; 10 power cleans 125

8 damper started at w:10 with negative splits

8 damper

8 damper

8 damper warm up

8 damper. 10 rounds : 13 deadlifts 155; 13 wallballs 20#; row 400

8 damper

8 damper. 10 rounds: row 1:00; t :30; echo bike 1:00; t:30; plank 1;00; 10 crunches; rest 1:00