20150720

"Cindy"

20min amrap

5 pull ups

10 push ups

15 squats

20150717

4 rounds

7 knees to elbow
20 cal row
100m run
10 single arm kb snatch

20150715

20min EMOM

partners: switch every min

20 double unders/60 single skips
5 pull-up

20150713

12 min amrap

10 toes to bar
200m run
10 kb swing

20150710

5 rounds

10 deadlift
8 pull ups
12 wall ball

20150708

10 min amrap

4 thruster (heavy)
8 box jump 24/20
200m run

20150706

20min EMOM

10 hollow rocks
5 burpee broad jump