August 12, 2019

Complete 4 rounds for time:  30:00 TC

500 Meter Row

15 Bench Press (135/95)

15 Burpees

August 10, 2019

Pick your own partner Saturday

30:00 AMRAP of:

Wall Balls 10' (20/14)

SDLHP (95/65)

Knees to Elbows

Bike for Calories

5-5-5-5

10-10-10-10

15-15-15-15

ect....

 

August 9, 2019

Complete 21-15-9-6-3 for time of:

Bar Dips

Hang Cleans (155/105

Burpees

August 8, 2019

Complete 4 mile run for time:

The course:

.5 road course

.81 trail course

.5 road

.81 trail

.5 road

.81 trail

Finish

*run through front door and go out back door to trails

3 rounds will = 4 miles

** you may start your run on your own time and keep your time on your phone so there will not be a time cap.

 

August 7, 2019

Complete for time:

30 Snatches (135/95)

100/80 Calorie Assault Bike