Thursday 140612

Complete as many rounds as possible in 15 minutes of:

15-foot rope climbs, 2 ascents

20 wall-ball shots, 20-lb. ball

Run 200 meters

Tuesday 140610

Overhead squat 10-10-10-10-10 reps

Monday 140609

3 rounds for time of:

Row 15 calories

10 burpees

Jump over the rower on each rep of the burpee.

Sunday 140608

Overhead squat 1-1-1-1-1-1-1 reps

Friday 140606

5 rounds for time of:

400-meter run

95-lb. thruster, 15 reps

Thursday 140605

21-15-9 reps for time of:

225-lb. deadlifts

Pull-ups

Wednesday 140604

21-15-9 reps for time of:

135-lb. squat cleans

Handstand push-ups

Randy

Randy

For time:

75-lb. power snatches, 75 reps

Sunday 140601

7 rounds for time of:

Row 250 meters

20 GHD sit-ups

Karen

Karen

For time:

150 wall-ball shots, 20-lb. ball