May 2014

Bench Press 8-8-8-8 10 rounds 8 push ups 6 v-ups 200m run

Back Squats one rep max Death by Front Squat EMOM in an ascending latter until you can not complete the reps with in the minute

25 Goblet Squats 10 sit ups  25 Shoulder to Over Head 10 sit ups 25 Weighted Step ups 10 sit ups 25 thrusters 10 sit... Read More

Grace

Murph

800 m run 3-19-9-19-3 Medicine Squat Cleans event pushups dumb bell push press 800m run

Kelly

50 Thrusters for time if you drop the bar=3 burpee jump overs

2 mile run for time

12 min amrap 2 mins Wall balls 2 mins lunges 2 mins wallballs 2 min hang cleans 2 mins of wall balls 2 mins of... Read More