Friday

15,12,9,6, and 3 of...

Kb swings & pull-ups followed by a 200m run

Wednesday

400m run

30 mountain climbers

20 Over head db lunge

10 broadjumps

3x's

finisher

Push Press

5,5,5,5,5

Monday Sept 21

10 wallball

5 burpees

200m run

Rds in 15 min.

Finisher

Deadlift

5,5,3,3,3

Friday the 18th

"jackie"

1000m row

50 barbell thrusters, 45lbs

30 pull-ups

Finisher

Front Squats

3x5

Wednesday 15'

15 rack position lunges

15 sumo deadlift high pulls

15 push ups

400m run

4 rounds

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Monday 45 Degrees of Suck (thanks Luke)

45 kb swings

45 burpees

45 med ball cleans

45 dips

45 kb swings

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Helen

400m run

21 kb swings

12 pull ups

3 rounds for time

Wednesday Double unders and Burpess

50 double unders (du)

25 burpees (b)

40 DU

20 b

30 du

15 b

20 du

10 b

10 du

5 b

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