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7.28.17

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Not for time – move at a casual pace through the following movements: 1,000 m row 5 minutes foam roll 3 Rounds 5 pullups 10 pushups 15 air squats For time – move as fast as you can. Leave nothing in the tank. “Fran” 21-15-9 thrusters (95/65) pullups            

7.26.17

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8 minute EMOM – 80% of split jerk max 2 squat cleans 1 split jerk 10 Minute AMRAP 10 Overhead squats (95/65) 10 Box Jumps (24/20) 100 m Run

7.21.17

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Death by Pull-Ups 1st minute: 1 pull-up 2nd minute: 2 pull-ups 3rd minute: 3 pull-ups… Go until you can’t complete a round within the given minute. Reps do not need to be consecutive. “Karen” For Time 150 wall balls (20/14)

7.18.17

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Strict Press 2-2-2-2-2-2-2 work up to 85% 50 wall balls (24/20) 100 m run w/ wall ball 50 sit-ups with wall ball 100 m run w/ wall ball 50 clean and jerks with wall ball 100 m run w/ wall ball

7.17.17

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Back Squat 5-5-5-5-5 @70 – 80% “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups