Tuesday 070814

Run 5 K

Monday 070813

50-40-30-20-10 rep rounds of:

L Pull-ups

Double unders

Glute Ham Sit-ups

Back Extensions

Friday 070810

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

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

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

Nicole

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Wednesday 070808

Back Squat 3-3-3-3-3-3-3 reps

Monday 070806

Snatch 1-1-1-1-1-1-1 reps

Saturday 070804

Run 5 K

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Jason

"Jason"

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Wednesday 070801

For time:

50 Ring Dips

Run 400 meters

50 Push-ups

Run 400 meters

50 Handstand push-ups

Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".