Thursday, Aug. 11 @ 6PM

Run 2 miles for time

Wed, Aug 10 at 1530

Helen
3 rounds for time
400m run
21 1.5-pood swing
12 pull-ups

Sunday, August 7nd @ 6PM

4 rounds for max effort
L-sit for time
Max power output (watts) in 30s row
Distance Jump (best of 3 attempts)

Rest no more than 2 minutes between rounds

Saturday, August 6th @ 5PM

10 rounds for time
Burpees, 10 reps
55# Db Swings, 15 reps

Friday, August 5th @ 6PM

Deadlift
Find your 1RM

Monday, August 1st @ 6PM

Bench Press
3-3-3-3-3

Row 1000m

Sunday, July 31 @ 1PM

Frontsquat
5-5-5-5-5


9-12-15 reps for time
55# Db Snatches/arm
Dips