Wednesday, June 26, 2013

Emom7 2 Hang Squat Snatch + 3 OHS @75% 1RM Snatch 4RFT 10 Hang Power Snatch 65/95 15 Wall Balls 14/20 20 HR pushups 25 Dubs/75 Endurance/Add on Option: 10 Rds 10 Ball slams 10 Tuck jumps 100m row

Tuesday, June 25, 2013

21-18-15-12-9-6-3 Burpees KBS (35/55) Butterfly Abmat sit ups 200m run Endurance Option: 5 Rds 200m row 200m run 25m broad jump Rebekah Prassad Lisa Sprenger

Friday, June 21, 2013

50m swim/150mShuttlerun 50 HR pushups 50m swim/150mShuttlerun 50 Ball slams 50m swim/150mShuttlerun 50 Air squats 50m swim/150mShuttlerun 50 Alt. Lunges 50m swim/150mShuttlerun 50 lateral ball tosses-total

Thursday, June 20, 2013

Pendlay Row 5x5 Burpee Broad Jumps 2-1-2-1-2 "Nancy" 5 Rds 400m run 15 OHS (65/95) Endurance: 3 Rds 50 Dubs 20 V-ups 10 Deck Squats Cynthia Carter & Hailey Tanner Michelle & Robert Thibodaux

Wednesday, June 19, 2013

Back Squat 7 x 5 @ 75% (this is not a 5RM) 10 Rds 7 burpees 7 HSPU 7 Goblet Squats 35/55 Finisher: 45 KBS 35/55 Endurance add on/option: 4 Rds 400m row 20 KBS Heidi Malone Bondilyn Jolly

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