LEVEL ONE
5 Sets
3 Clean and Jerks *AHAP
10 GHD Hip Extensions
1 Rope Climb 15′
6 Lateral Hurdle Reps
8/5 Bar Dips
15 Calories on Assault Bike
Post load.
LEVEL TWO
Snatch Grip Deadlifts 3,3,3,3,3 *AHAP
+
Seated Shoulder Press 5,5,5,5,5 *AHAP
Post loads.
OLD SCHOOL
Complete the following in any order and rep scheme:
1000m Row
100 Plate Clean and Press 35#/25#
100 Overhead Walking Lunges
3:00 Wall Sit
3:00 Ring Plank Holds
50 Skater Plyos R+L=1 4′
Post time.
5:1am
L1
Rachael 105#
Kelly 75#
Joslyne 115#
Andy 155#
L2
Rob 165#/95#
OS
Luisa 30:34 Rx
Tim S. 41:35
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9:00am
L1
Tiffany 85#
Maureen 85#
Kris 100#
Steph 100#
Nacho 145#
OS
Savannah 26:45 Rx
Luke 25:00
Blake L. 25:00
Nicole 39:03 Rx
Alex 39:34
Mark B. 43:10 Rx
Ingrid 31:20 Rx
Marta 40:04 Rx
Steve 33:32
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4PM
L1
Shane 155
Susan 95
L2
Dax 205 DL
Jake 295/115
OS
Trapp 24:31Rx
Sara 30:32
Chris 25:02
Warren 36:36
Junior 23:03Rx
Tim R 33:55Rx
Cris 27:55Rx
Tyler 24:25Rx
Marco 33:08Rx
Jimmy 26:23Rx
Andy H 23:40Rx
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%&^PM
L2
Nicole D 135/45
OS
Jen 37:00Rx
Mary 31:35
Doug 30:30
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