Kelly

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Thursday 060803

Deadlift 1-1-1-1-1-1-1 reps

Wednesday 060802

Three rounds for time of:

 Run 400 meters

65 pound Thruster, 30 reps

30 Pull-ups

Tuesday 060801

Clean and Jerk 1-1-1-1-1-1-1 reps

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Saturday 060729

Deadlift 3-2-2-1-1-1 reps

Bench press 3-2-2-1-1-1 reps

Back Squat 3-2-2-1-1-1 reps

"Candy"

"Candy"

Five rounds for time of:

20 Pull-ups

40 Push-ups

60 Squats

OR

"Maggie"

Five rounds for time of:

20 Handstand Push-ups

40 Pull-ups

60 One legged squats, alternating legs

Wednesday 060726

Run 10 K

Tuesday 060725

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Monday 060724

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