Saturday 070818

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Murph

"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.

Friday 070817

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

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