J Norm

Row 1000M
21 Thrusters
15 Pull ups
Row 750M
18 Thrusters
12 Pull ups
Row 500M
15 Thrusters
9 Pull ups
Row 250M
12 Thrusters
6 Pull ups
Row 100M
9 Thrusters
3 Pull ups

26:03

45lb
I used the skinny band for the pullups

Niki

3 rounds for time of:

Row 500M
30 Slam balls
30 Push ups

16:34

Deliverance

Row 2000M.
At the top of every odd minute, dismount the erg and complete:
5 Pull ups
10 Push ups
15 Squats

21:34

Christine

Shoulder Press
5-5-5
55lb-60lb-60lb (x4)

12-9-7 Press @ 45lb

3 Rounds

500m row
12 BW deadlifts (110lb)
21 box jumps

14:22

Lorie

21-15-9 of:
Squat snatch (45lb)
Chest to bar pull ups (skinny band)

15:02

Back squats 5-5-5

100lb-120lb-125lb PR

DJ Chris

10,9,8,7,6,5,4,3,2,1 of:

Overhead squats
Sumo Deadlift High Pull (SDHP)
Push press


18:34

@50lb first two rounds, 38lb the last rounds

Run 400M

50 Pull ups

Run 400M

50 Push ups

Run 400M

50 Sit ups

Run 400M

50 Squats


18:35