20161011

7 rounds on the 5min of:

100m shuttle run
15 kb 53/35
15 burpees
100m shuttle run

*each round is meant to be a sprint.
rest remainder of the 5 min

20161010

HAPPY THANKSGIVING

NO CLASSES

20161007

Tabata This

8 rounds-20 sec of work, 10 sec rest

squat
row
pull up
push up
sit up

20161006

Snatch
1-1-1-1-1

20161005

" Betty"
5 rounds for time

12 push press 135/95
20 box jump 24/20

20161004

5 rounds
For Time:

30/20 cal row on assault bike
30 abmat sit up
3 rope climb 15ft

20161003

21-15-9

Front Squat 115/85
Chest to bar pull up