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Paddy Mac

Monday August 21

August 21, 2017

Part 1 Back Squat 5-5-5-5-5-5 Part 2 10 rounds for time: 5 DB Hang Squat Cleans (50/35) 5 DB Burpees

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Sophia

Friday August 18

August 18, 2017

Complete as many rounds as possible in 15 minutes of: 12 GHD Situps 9 Hang Power Cleans (135/95) 6 Sandbag Squats (200/150)

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Angelo

Thursday August 17

August 17, 2017

3 rounds for time: Run 800 meters 40 Alternating DB Snatches (50/35) 20 Ring Dips

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Michelle P.

Wednesday August 16

August 16, 2017

Climb the ladder as high as possible in 3 minutes of: 3,6,9...Thrusters (95/65) 3,6,9...Pullups rest 3 minutes Climb the ladder as high as possible in 3 minutes of: 2,4,6...Thrusters (115/80) 2,4,6...Chest to Bar Pullups rest 3 minutes Climb the ladder as high as possible in 3 minutes of: 1,2,3...Thrusters (135/95) 1,2,3...Bar Muscle Ups

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Alec

Tuesday August 15

August 15, 2017

Part 1 Deadlift Build to a 1 rep max in 20 minutes Part 2 7 rounds for time: 35 Double Unders 7 Deadlifts (275/185)

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Kelly G

Monday August 14

August 14, 2017

For time: 100/75 Calorie Row 100 Burpees 100 Wall Balls (20/14)

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Tom H.

Sunday August 13

August 13, 2017

5 rounds for time: 10 Clean & Jerks (155/105) 1 Legless Rope Climb

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