July 1, 2008
Tuesday 080701
1 Mile run for time
Rest 5 minutes
Back Squat 5-5-5-5-5 reps
Post mile time and back squat loads to responses.
June 30, 2008
Monday 080630
3 Rounds for time of:
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Sit-ups
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Double unders or 100 single unders
Post time to responses.
* We will be closed July 4th, 5th, and 7th.
June 28, 2008
Saturday 080628
3 Rounds for time of:
10 Burpees
20 Walking lunge steps
30 Sit-ups
40 Squats
50 Double unders (or sub 150 regular jump rope)
Post time to responses.
June 27, 2008
Friday 080627
Every minute on the minute for 20 minutes of:
5 Deadlifts
5 Hang powerclean
5 Thrusters
(Men 95 lbs all lifts, Women 65 lbs all lifts)
Click here for a video demonstration.
Post rounds completed to responses.
