FRAN

21.15.9

Thrusters 95/65

Pull-ups

Congrat's Pam for Rx'ing your first Annie. Awesome work...

2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

Then 5 min rest followed by:

Annie

50.40.30.20.10

Double Unders

ABMAT

Deadlift 5.5.3.3.1.1

5 min rest:

DU 50.40.30.20.10

HSPU 10.8.6.4.2

Andy on his last stages of training for his half Marathon this weekend. Good Luck Brother.

Happy 33rd Lis!!!

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

Low Bar Back Squat 5.5.5

5 min Res\t

75 Power Snatch

Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S

For Time:

8 Rounds

10 KB Snatch “5 each Arm” 1.5/1pood

100m Sprint

10 Burpee Pull-up

100m Sprint

Dawn Burns Grand National Leg Wrestling Champ

For Time:

21 OHS 95/65

100m Run

42 Pull-ups

100m Run

15 OHS

100m Run

30 Pull-ups

100m Run

9 OHS

100m Run

18 Pull-ups

100m Run

3 Box Jump on the Minute for 8 Minutes

Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

5-10 minutes Rest Then:

5 rounds for time of:

Hold breath 0:30-1:00

15 Push ups

15 Air Squats

15 Sit ups

15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

Subtract breath-holding time from total workout time. Post time and thoughts to comments.

I'm feeling like this is going to be a good day for the blog....