For Time 500m Rows and HSPU

For time Pull-ups and Runs

Split Jerk 3-3-3-3-3

Shoulder Press 3's

MURPH

Alexander

McGhee

21-15-9 Snatches with 3 minute rests

New garage gym plans

If all goes well, we will be moving down into the city (sort of, not right IN IT but in the Cherry Creek area) in August. House already has one smaller 2 car garage, if I get my permits which I think I will, I am going to add a second garage gym garage. Plans are here. Gonna put one of those big bad ass Rogue rigs in there.

For Time 100m Lunges, 800m run, 100 squats

AMRAP in 10min of Bar MU and Thrusters

Run 1600m, 1200m, 800m, 400m

7 Rounds 15 Back/Hip Ex/3 Strict Muscle Ups

50-40-30-20-10 of GHD Sit-ups and KB Swings

Helton

AMRAP 20 min of 400m run and 3 rds of Cindy

Zembiec

Regional 7

Regional 6

Regional event 4: 21-15-9-6-3 HSPU, FS, Burpee

Regional 5 Legless Climb/Sprint 10 Rounds

Nasty Girls V2

If your a man,

50 Pistols alternating legs
7 muscle ups
10 175# HPC

or your a mouse

50 squats
7 muscle ups
10 135# HPC