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Tuesday

For Time: 10 Rounds of 12 Pull-ups 12 Burpees

Monday

"Fran" For time: 21 Thrusters 21 Pull-ups 15 Thrusters 15 Pull-ups 9 Thrusters 9 Pull-ups

Saturday

"Cindy" Complete as many rounds as you can in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

Friday

Over-head Squats 5-5-5-5-5-5-5

Thursday

"Barbara" Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats  

Wednesday

2 – 10 Min Rounds for time 1st Round :  Run 200 m. – 25 Squats. ( Max # of rounds in 10 min.) 2nd Round : Row 200 m  – 25 push ups       ( Max # of rounds in 10 min.)

Tuesday

Front Squats!! 3-3-3-3-3

Monday

Deadlifts 3-3-3-3-3

Saturday

"Helen" 3 Rounds for Time of: 400m Row 21 Kettlebell swing 12 Pull-ups

Friday

4 Rounds For Time of: 400m Run 25 GHD Sit-ups 30 Box Jumps 40 Ball Slams

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