Monday 080218

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Saturday 080216

Run 5 K

Annie

"Annie"

50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Randy

"Randy"

75 pound Power snatch, 75 reps for time.

Fran

"Fran"

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

95 pound Thruster

Pull-ups

Nate

"Nate"

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

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Saturday 080209

Run or Row 5K

Sunday 080210

Deadlift 1-1-1-1-1-1-1 reps

Friday 080208

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Wednesday 080206

Push Jerk 3-3-3-3-3-3-3 reps