Minutes of Pull-ups

Bench Squat

10 100m sprints 90 seconds rest

Muscle Ups/Dead Lifts/Lunges

Four rounds for time of:

7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Should Press 7x3

Walk on Hands/Squat 135 a zillion times

Run400/SquatSnatch/HSP

"McCluskey"

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

Jerk Blocks

Finally got me something to squat with and jerk with. They are designed so that you can drop the weights from overhead to practice heavy sets of jerks without having to catch. They are a little low for a squat rack, but that is a small price to pay for the versitility. Also, with a few hooks and additions they will provide plently of storage. Guess I have to buy some more weight for squat day now.

Hang Power Snatch 3-3-3-3-3

Sumo/OHS 21-15-9

Back Squat 3's

Row One Arm Snatch...a bunch

Deadlift 3-3-3-3-3

Pick your Poison

Cindy or Mary

5 rounds of 50 ' 45 lb OH lunges and 21 burpees

Kelly..Eva's little sister

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

annie

E V A ! ! !

Dumbbell 5's

Clean and Jerk 1's

Chelle set a PR today for unbroken deadhang pullups. She got 4, clean!! Luci wouldn't cheer though... she clams up when the camera is running. This was right after Chel did Kelly in 24:27, 24 seconds longer than her PR...

15 mins of CTB's and 30 second ring L sit holds

"Wittman"

One wrench+10lbbumper+45lbbumper=redneck 1.5 pood kettlebell.

Run 5K

"Ledesma"

Deep HSP/Toes TR/WBclean AMRAMP 20

Karen (Ms. Lots)

As in "Karen Lots about YOU and how SORE YOU ARE!"

Snatch balance x 3

G.I. Jane (100 burpee high jump pullups)

OHS 1-1-1-1-1-1-1

Yuck!