Level One
10 Minutes to Practice HSPU’s
+
3 Rounds
200m Run
15 Back Squats 95/65#
+
3 Rounds
200m Run
20 Box Jump Overs 24/20″
+
3 Rounds
200m Run
25 STOH 95/65#
-Post Time
Level Two
Deadlift 3×10 @ 70%
-Set Every 2:30
-All 10 Reps U/B Each Set
+
42-30-18
Cal Row
Wall Ball 20/14#
(15:00 Time Cap)
-Rest 5:00-
20 SandBag or D-Ball Cleans for Time 150/100#
-Post Load+Time for Each
CFOS
Buy In: 1 Mile Run
Into
15 Power Snatch 95/65#
100 Double Unders
50 GHD Sit-Ups
100 Double Unders
15 Power Snatch
-Post Time
5:15
L 1
Rose 34:51 Rx
Diana 18:44 Rx
Tim S. 25:35 Rx
Tim R. 31:54 Rx
Rob 35:30 Rx
9:00
L 1
Linda 21:44
Nicole H. 32:07 Rx
Charlie 31:00 Rx
CF O S
Tina 21:15
Sam S. 20:18 Rx
12pm
L1
Sarai 33:24 Rx
Sam 22:31 Rx
CFOS
Susan 25:42 Rx
4pm
L1
Severen 30:22
Shannon 27:23
Kelsey 24:58 Rx
Pat 34:37 Rx
Jimmy 21:55 Rx
Tyler B. 27:37 Rx
Trapp 19:36 Rx
L2
Ira 335#/15:00/12:10 Rx
Jeff W. 285#/8:00/2:57 Rx All
Elliot 315#/10:07/4:00 Rx All
Chris B. 290#/11:46/5:58 Rx All
5pm
L1
Hannah 23:01 Rx
Nick 26:16
Antim 24:24
Andy 23:00 Rx
CFOS
Tasha 23:52
Cami 25:05
6pm
L1
Mark 31:48
Katie 31:30
Gary 22:02 Rx
Sloane 18:24 Rx