Sunday 080511

Overhead Squat 3-3-3-3-3-3-3 reps

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Wednesday 080507

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Saturday 080503

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Sunday 080504

For time:

50 Burpees

Jump one foot above reach each rep.

Friday 080502

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tuesday 080429

Run 5K

Wednesday 080430

Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps

10 Pull-ups