Kelly

“Kelly”

-5 rounds-

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound bal

Clean and Jerk

Clean and Jerk

1-1-1-1-1-1-1 reps

Rest Day

or

?

-5 rounds-

5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Michael

“Michael”

-3 rounds-

Run 800 meters
50 Back Extensions
50 Sit-ups

21-15-9

Handstand Push-Ups

Pull-Ups

(3 rounds)

10 deadlifts @ 275/185

50 double unders

Nancy

“Nancy”

-5 rounds-

400 meter run
95 pound Overhead squat, 15 reps

Front Squat

Front Squat

10-10-10-10-10 reps

Elizabeth

“Elizabeth”

21-15-9

Clean 135 pounds
Ring dips