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Rudy

Thursday September 14

September 14, 2017

Part 1 Pause Back Squat (22X1 tempo) 3-3-3-3-3-3 Part 2 Complete as many rounds as possible in 9 minutes of: 21 Wall Balls (20/14) 15 Kettlebell Swings (32kg/24kg) 9 Burpee Box Jump Overs (24/20)

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Martin

Wednesday September 13

September 13, 2017

3 rounds for time: 100 Double Unders 20 Handstand Pushups (4.5"/3" deficit, if able) 10 Bar Muscle Ups

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Sarah P.

Tuesday September 12

September 12, 2017

In teams of 3: Row 6000 meters * Switch every 250 meters

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Never Forget

Monday September 11

September 11, 2017

16 minute AMRAP: 09 Thrusters (135/95) 11 Hang Power Cleans Immediately followed by 01 mile run

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Take that!

Sunday September 10

September 10, 2017

5 rounds for time: 1 Rope Climb 12 Toes to Bar 1 Rope Climb 12 DB Squat Cleans (50/35)

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Jared

Saturday September 9

September 9, 2017

On a 3 minute clock complete: Run 400 meters Max Burpees in remaining time rest 2 minutes On a 3 minute clock complete: Row 500/400 meters Max Wall Balls in remaining time rest 2 minutes On a 3 minute clock complete: Run 400 meters Max Wall Balls in remaining time rest 2 minutes On a 3 minute clock complete: Row 500/400 meters Max Burpees in remaining time

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Matt D.

Friday September 8

September 8, 2017

300' Sandbag Carry (200/150) 30 DB Thrusters (50/35) 200' Sandbag Carry 20 DB Thrusters 100' Sandbag Carry 10 DB Thrusters

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