A.
2 squat cleans – touch and go – AHAP 15 minutes
B.
50 med ball cleans
run 800m
3 rounds

–

Hugo

Handstand hold (accumulate) 1 minute
Static hang from a bar, straight arm (accumulate) 1 minute
15 DB shoulder press
15 weighted pull-ups
4 rounds

–

Bob

A.
jog/run 1 mile – warm-up – no time
B.
burpee box jumps (high) for 2 minutes
rest one minute
repeat for a total of five rounds
score reps

C.
75 ab-mat sit-ups – no time

–

Branka

A.
1 hang snatch + 1 full snatch
B.
3 rounds of:
5 bar muscle-ups
5 snatches
then 3 rounds of:
15 deadlifts
30 air squats
then 3 rounds of:
5 bar muscle-ups
5 cleans
for total time

–

Eric

A.
“Fast and Heavy”
21 DB thrusters
run 400m
18 DB thrusters
run 400m
15 DB thrusters
for time

B.
back squat 4-4-4-4

–

Tina

A.
push press 3-3-3-3-3
B.
Assault bike max calories in 2 minutes
row max calories in 2 minutes
burpees max reps in 2 minutes
Total calories and reps for one score
–

Nathan

Open Gym/Yoga

–

Bailey and Carly

Alexa

Congratulations to Bailey and Alexa!  Both graduated this weekend.

A.
2 cleans + 2 jerks
B.
retest
row <:45 row 250m
50 double-unders
5 rounds for time

–

Heath

Run 5k

–

Derek – your reaction when you found out the workout was run 5k

A.
Front Squat 10 X 1

B.
front squat
toes to bar
21-15-9
–

Bob