Fran

"Fran"

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

95 pound Thruster

Pull-ups

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Tuesday 071113

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps

10 Ring dips

Monday 071112

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

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

Saturday 071110

Row 1000 meters

25 Double-unders

Row 750 meters

50 Double-unders

Row 500 meters

100 Double-unders

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Thursday 071108

Deadlift 3-3-3-3-3 reps.

Tuesday 071106

BackSquat 1-1-1-1-1-1-1 reps

Monday 071105

Four rounds for time:

Run 400 meters

Rest 2 minutes

Nasty Girls

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps