Thursday 7/9

Rounds in 15 min

10 1 arm snatches each arm 

20 o-head lunges

10 1 arm push press each arm

1 gasser

5 rounds plus all the way up to 1/2 gasser

Used 20lb db for the whole workout and this workout SUCKED! It was supposed to be 20 minutes but it was gassing people so Santos cut it down but man was it hard!!

Tuesday 7/7

Helen

400m run

21 kb swings

12 pull ups

10:29 (ended up adding 9 seconds to my time)

Happy Sweet 16 Skylar

16 burpees

16 double unders

16 box jumps

16 double unders

16 cleans (65 lbs)

16 double unders

3 rounds for time

11:35

This was a really fun workout that I can not wait to repeat in the future. Happy Birthday Skylar!

Jackie

Did Jackie today with 45lbs instead of 33lb
1000m
50 Thrusters at 45lb
30 pull ups
time: 9:29
I added 4 seconds to my time but I also added 12lb to my thrusters so I guess that I can not complain!!

Front Squat
55x5
77x5
99x5
109x5
119x5

Code Brown

400m run
25 swings (35)
25 slams (12)
400m run
20 swings
20 slams
400m run
15 swings
15 slams
400m run
10 swings
10 slams
400m run
5 swings
5 slams
time: 15:45

Row-Run-Row

500m row

15 pull ups

25 push ups

800m run

25 push ups

15 pull ups

500m row

time:14:46

The temperature combined with the competition, combined with my goat (push ups) made this one horrible work out for me. But I did it and it is done! 

Karen

150 wall ball for time (12 lbs)
time:5:23 not only did I bet my last time by a lot 6:51 I only used a 10 lb med ball last time. Ya BUDDY!!