Tuesday 10.22.13

Tuesday 10.22.13

Hardball
5 rounds of:
15 Pull-ups
20 Kettlebell Swings (53, 35#)
25 Wall Balls (20, 14#)

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Monday 10.21.13

Monday 10.21.13

Shockwave
21 Thrusters (135, 95#)
800m Run
15 Thrusters
400m Run
9 Thrusters
200m Run

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Sunday 10.20.13

Sunday 10.20.13

Deadlift
5x1

3 Giant Sets
15 GHD Sit-ups
20 Reverse Hypers (off the GHD)
25 Banded Good Mornings

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Saturday 10.19.13

Saturday 10.19.13

Lift Up Luke
AMRAP 5:
4 Power Cleans (155, 105#)
24 Double Unders
10 Pull-ups

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Friday 10.18.13

Friday 10.18.13

Roadblock
AMRAP 10:
6 Handstand Push-up
9 Box Jump (30, 24")
12 Calories on the rower

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