Paul’s surgery was a success and he’s already on the road to a strong recovery. The family wants to thank everyone for their thoughts and prayers.

Level 1
AMRAP in 12 Minutes
10 Push Ups
10 GHD Sit-Ups
200 M Run
Rest 3 Min
AMRAP in 12 Minutes
20 Dumbbell Front Squats 35/25#
10 Dumbbell Push Press 35/25#
10 Lateral Burpees over Dumbbells
Post total number of reps for each.

Level 2
AMRAP in 12 Minutes
12 Calorie Row
12 Thrusters 115/75#
12 Bar facing burpees
Rest 3 Min
AMRAP in 12 Minutes
20 Calorie Airdyne
20 Push Ups
Post total number of reps for each.

CF Old School
AMRAP in 15 Minutes
1 Mile Run
Max Reps Wall Ball 20#@10’/14#@9′
Rest 3 Min
AMRAP in 15 Minutes
1 Mile Run
Max Reps Burpees
Post total reps for wall ball and burpee