"Betty"

12 Shoulder to Overhead (135/95)

20 Box Jumps (24/20)

Complete for time:

50-40-30-20-10 of:

Calorie Assault Bike

CF Sit Ups

Wall Ball (20/14) 10'/9'

Complete 3 rounds for time of:

21 Hang Squat Snatches (115/75)

500 Meter Row

50 SL Sit Ups

Saturday Pick Your Own Partner

Complete for time:

Trail Run

Box Jumps (24/20)

Wall Balls 10'/9' (20/14)

DB Bench Presses (40/25)

KB Swings (40/25)

Trail Run

* numbers will be on the white board

Complete for time:

Buy In:  10 Calorie Bike

Complete 5 Rounds of:

10 Deadlifts (135/95)

5 Hang Clean & Jerks (135/95)

2 Rope Climbs (sub-15 JPU)

Buy Out:  10 Calorie Bike