3 Rounds for Time:
400 M Run
21 Deadlifts  (M 185, W 125)
21 Kettle Bell Swings (W#35, M# 53)
 

3 Rounds for Time
400 M Run
21 Deadlifts  (M 185, W 125)
21 Slam Balls (W#20-25, M# 25-40)

“The Black Lung”
21-15-9
Thrusters #95M, #65W
Push-Ups
Front Squat #95M, #65W
Pull-Ups
Wall Ball Shot 10' Target, M#20, W#12
Burpees

21-15-9
Thrusters #95M, #65W
Push-Ups
Front Squat #95M, #65W
Pull-Ups
Wall Ball Shot 10' Target, M#20, W#12
Burpees

Congratulations to Kate Pate and Garrett Greene!  The happy couple exchanged vows on 4/18!!  Does this mean I can't write K8t P8t anymore?

5 Rounds for Time:
9 Becks Burpees (burpee terminates with Broad Jump)
12 Hang Power Snatch (Big Dogs#95 – M#75, W#55)
200 M Run

9 Frog Hop Burpees
12 Hang Power Snatch (Big Dogs#95 – M#75, W#55)
200 M Run

5K Run or Row

Happy Birthday John!! Don't forget your Birthday Burpees!

Max rounds in 3 minutes of:

3 Power Cleans (M- #135, W- #95)

6 Push-ups

9 Squats
Rest 1 minute….then repeat for a total of 5 cycles

In case you missed it…..

PICK YOUR POISON (choose 3):

“Helen”

“Nancy”

“Fran”

“Kelly”

“Diane”

Only 1 round of each named workout.  No clock will be ran, as always work on proper form.

Amy's Friday Surprise!