080523

Five rounds for time of:

1.5 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

21:25

080522 - DL / HSPU

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

DL: 185/235/235/255/255
HSPU: 10/13/17/14/11

row + burpees

Row 1000 meters
15 Burpees
Row 750 meters
30 Burpees
Row 500 meters
45 Burpees

25:47

080517 - Michael

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

23:14

080515 - Cindy

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

7 sets

Pullups + Dips

For time:
60 pullups + 60 dips

12:26

080508 - 800m Sprints

800m sprint x 4, rest as needed between sets

4:08/4:05/4:07/4:01

080506 - Elizabeth

95# Clean, 1.5 Dips
3 sets of: 21, 15, 9

4:36

080505 - Burpees x50

For time:
50 burpees

5:07

080503 - Murphy

For time:
1/2 mile Run
50 Jumping Pull-ups
100 Push-ups
150 Squats
1/2 mile Run

32:18

080501 - Thrusters + Pullups

Complete as many rounds in 20 minutes as you can of:
45 pound Thruster, 10 reps
10 Pull-ups

7.5 sets