Sunday, November 17th 2017

“Eva” 5 Rounds for time: 800 Meter Run 30 Kettlebell Swings 30 Pull-Ups

Saturday, November 16th 2017

Spend 15 minutes find a 1RM Split Jerk   21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing Burpees

Friday, November 16th 2017

400 meter overhead plate walking lunge for time   “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups

Thursday, November 15th 2017

Each part scored separately, but on a 40 minute clock: From 0:00-5:00 Run 800 meters for time From 5:00-15:00 “Grace” 30 Clean and Jerks for time From: 15:00-25:00 Find a

Wednesday, November 15th 2017

“The Joshy G” “Promo” 6 minute amrap: 25 Double Unders 200 meter run   15 Wall Balls 10 lateral Burpees over the bar 5 Hang Power Cleans   Rest 2

Tuesday, November 14th 2017

5 Minute AMRAP Cleans (full)   “Running Fran” 21-15-9 Thrusters Pull-Ups *400 meter run after each round

Monday, November 13th 2017

Spend 20 minutes to find a 1RM Back Squat   16.4/17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row

Sunday, November 12th 2017

Row a 5K Every 3 minutes do 5 Power Cleans + 5 Bar Facing Burpees

Saturday, November 11th 2017

Every 90 seconds for 15 minutes, 2 Split Jerks, Building Every 4 minutes for 24 minutes From 0:00-3:00 Run 400 meters + ME Thrusters Rest 3:00-4:00

Friday, November 10th 2017

Every 5 minutes for 30 minutes, building: 4 Unbroken Bear Complexes 10 minute amrap: 5/3 Bar Muscle Ups 50 Double Unders