For those that missed today………It was fun!!!

10 minute AMRAP of :
25 Walking Lunge Steps
200 Meter Run

2 Minute REST

10 Minute AMRAP of :
25 Air Squats
200 Meter Run

10 minute AMRAP of :

25 Walking Lunge Steps

200 Meter Run

 2 Minute REST

10 Minute AMRAP of :

25 Air Squats

200 Meter Run

“Fractured Running Grace”

400 Meter Run

10 Power Cleans (135#M,  95#W)

200 Meter Run

10 Jerks

200 Meter Run

10 Power Cleans 

10 Jerks

400 M Run

10 Clean and Jerks

400 Meter Run
10 Power Cleans (135#M,  95#W)
200 Meter Run
10 Jerks
200 Meter Run
10 Power Cleans
10 Jerks
400 M Run
10 Clean and Jerks

“Fight Gone Wrong”

3 Rounds

1 minute of Max Rep of each exercise. 1 minute of Rest after each round.

Thrusters (75#M,  55#W)

Burpees 

Row for Cal

20″ Box Jump

Sumo Deadlift High Pull (75#M, 55#W)

3 Rounds
1 minute of Max Rep of each exercise. 1 minute of Rest after each round.

Thrusters (75#M,  55#W)
Burpees
Row for Cal
20″ Box Jump
Sumo Deadlift High Pull (75#M, 55#W)

AMRAP- 15 minutes

7 Overhead Squats (M-115# W-95#)

5 L-Pulls

Then:

Dead Lift 3-3-3

7 Overhead Squats 115#
5 L-PullUps
(Why is the OverHead Squat so important to everything we do?)
THEN
Practice Deadlift

“1/2 Tabata”

Air Squats

push ups

Sit Ups

Knees-to-Elbows

Mule Kicks

Reverse Burpees

Followed by a Strength training exercise

Don't forget to “Weigh-In” today!!