LEVEL ONE
5 Sets
2 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
*AHAP
10 GHD Sit Ups
8 Hurdle Jumps
5 Strict Press *AHAP
5 Strict Pull Ups
4 50m Sprints
Post Loads.
LEVEL TWO
Back Squat 5,5,5,5,5 *AHAP
+
8 Sets
:20 L Sit Hold
Post load.
OLD SCHOOL
5 Rounds
200m Run
50 Single Unders
20 Thrusters 45#/35#
10 Squat Thrusts w/5 Mt. Climbers R+L=1
Post time.
5:15am
L1
Rachael 105#/70#
Kelly 75#/55#
Joslyne 105#/75#
Jonnathan 115#/115#
Derek 155#/105#
Andy 155#/105#
L2
Erica 125#
OS
Luisa 29:36 Rx
Savannah 28:00 Rx
Rob 37:05 Rx
Tim S. 38:28
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9:00am
L1
Tiffany 75#/65#
Jessica 105#/65#
Laurie 55#/60#
Leanne 55#/45#
Maureen 80#/70#
Alex 135#/90#
Steph 100#/70#
Jen 80#/65#
Kris 100#/70#
Nocho 155#/115#
OS
Marta 45:50 Rx
Mark B. 46:00 Rx
Nicole 34:31 Rx
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4:00pm
L1
Daniel 45#/45#
L2
Cris 265#
Jake 265#
Sean 265#
Ira 275#
Jimmy 225#
Andy 245#
Tim R. 165#
OS
Chris 25:51 25 D/U’s
Trapp 22:58 Rx
Tyler 25:09 Rx
Caroline 31:09 Rx
Warren 32:48
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5&6PM
L1
Kayla 110/75
OS
Amdrea 32:30Rx
Junior 24:23Rx
Andy H 30:40Rx
Doug 33:48
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