Sunday 061105

Five rounds for time of:

95 pound Power snatch, 15 reps

Run 400 meters

Monday 061106

Deadlift 5-5-5-5-5 reps

Friday 061103

Three rounds for time of:

15 Muscle-ups

100 Squats

Thursday 061102

Shoulder press 5-5-5-5-5 reps

Kelly

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Monday 061030

10 rounds for time of:

10 Pull-ups

10 Ring dips

Sunday 061029

Clean 1-1-1-1-1-1-1-1-1-1 reps

Strung-out, backwards, and upside down Fran

"Strung-out, backwards, and upside down Fran"

For time:

Run 1200 meters

9 Pull-ups

95 pound Thruster, 9 reps

Run 800 meters

15 Pull-ups

95 pound Thruster, 15 reps

Run 400 meters

21 Pull-ups

95 pound Thruster, 21 reps

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

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups