Rowbenchx5

3rd:lunge/hswalk/kbs

BS 5-5-5-5-5

Adrian (from Sunday9/23)

Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30" box

Death by L-Pullup

Shoulder Press 5x3

GHD Wall ball and 2-fer-1 Wallballs

Weighted pull-ups 1-1-1-1-1-1-1 reps

Deadlifts and OHS's

Angie

30 185# C & J

5 rounds of 15 weighted lunges and 30 DUs

Climb,pu,su 4rds

Descending rowing and wall balls

The Seven

Split Snatch 2x7

Tabata 115# HPC/PP

HELEN

15DHPU/20BP/15SHP 3 rounds

Manion

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps