Thursday 061123

Front Squat 3-3-3-3-3-3-3 reps

Wednesday 061122

For time:

225 pound Deadlift, 15 reps

Rope climb, 5 ascents

225 pound Deadlift, 12 reps

Rope climb, 4 ascents

225 pound Deadlift, 9 reps

Rope climb, 3 ascents

225 pound Deadlift, 6 reps

Rope climb, 2 ascents

225 pound Deadlift, 3 reps

Rope climb, 1 ascent

Tuesday 061121

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

25 Squats

10 Strict pull-ups

10 Ring dips

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Saturday 061118

Three efforts for time of:

Run 800 meters

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Tuesday 061114

30 Muscle-ups for time

Wednesday 061115

Run 5 K

Monday 061113

Thruster 3-2-2-2-1-1-1-1-1 reps

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups