2016-11-28

Mon
3 Rounds
Run 400m
40 Situps
30m Bear Crawl
20 Slam Ball
10 Box Jumps

Tues
Every 3min for 15min
10 Push Press
300m Row
**This is a sprint! Score is slowest round

Wed
8min AMRAP
5 Burpee
10 KB Swings
** 8 Rounds – average, 9.5 Rounds good, 11 rounds – legit!

Thurs
5 Rounds w/ a running clock:
30 sec Knees to Elbows
30 sec Double Unders
30 sec Wall Ball
30 sec Rest
**Score is total reps of your worst round

Fri
w/ a partner, one person works at a time, switch every minute on the minute. 1 Barbell, change your own weights; continuous clock
Fran
21-15-9
Thruster
Pullups

Grace
30 C&J

Diane
21-15-9
Deadlift
Handstand Pushups