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Jen

Thursday September 7

September 7, 2017

For time: 7-5-3 Muscle Ups 21-15-9 Deadlifts (275/185) 7-5-3 Muscle Ups 21-15-9 Box Jumps (30"/24")

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David

Wednesday September 6

September 6, 2017

Part 1 Hang Snatch Perform 1 rep every 30 seconds for 7 minutes (14 reps) Part 2 Complete as many rounds as possible in 7 minutes of: 7 Hang Snatches (95/65) 7 Burpees w/ lateral hop over bar

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Mark P.

Tuesday September 5

September 5, 2017

Part 1 Push Jerk Build to a 2 rep max in 15 minutes Part 2 For time: 15-12-9 reps of: Push Jerks (135/95) Toes to Bar then: 36 Calorie Row then: 9-12-15 reps of: Toes to Bar Push Jerks

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Hotshots 19

Monday September 4

September 4, 2017

"Hotshots 19" 6 rounds for time of: 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pullups Run 400 meters

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Welcome to the world Briseis Raegan Bolanos! Congrats and blessings to Anel and Kevin.

Sunday September 3

September 3, 2017

For time: 5 Rope Climbs 75 Thrusters (75/55) 50 Dips (Bar) 5 Rope Climbs 50 Overhead Squats (75/55) 75 Situps (Anchored AbMat) 5 Rope Climbs

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Mike I.

Saturday September 2

September 2, 2017

With a partner, complete 5 alternating sets each of: 20 Calorie Row 15 DB Push Press (50/35) 100' Sandbag Carry (200/150)

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Jessica L.

Friday September 1

September 1, 2017

Complete as many rounds as possible in 20 minutes of: 5 Strict Deficit Handstand Pushups (4.5"/3" deficit) 10 Toes to Bar 15 Alternating Pistols 20 Kettlebell Deadlifts (32kg/24kg per hand)

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