Do not cheat your reps

for time:
150 Wallballs
Men 20#/10ft target
Women 14#/8ft target

These will be watched carefully!! Ball must reach desired target and hips must fall to parrallel or below for each rep to count. You do not want to do more than 150 do you?

Core Running

3rounds for time:

800M run

30 Back Extensions

30 Situps

Talk about determination! Here is Mitchell sticking a 140# Clean and he just learned the movement 20min prior to this lift. Still have some technique flaws to work out but he picked it up very quickly.

Strong Shoulders

5 Rounds for time
100 meter overhead barbell walk
50 squats

Choose a weight for the overhead that is challenging. Remembering to keep shoulders engaged and arms strong and locked out.

Tabata

Pullups
Pushups
Situps
Squats

8 rounds each with 20secs of work and 10secs of rest. Must complete all 8 rounds of Pullups before moving on to Pushups etc.

Back in the Swing of Things

A litlle vacation for my peeps but now they are back and ready to hit it hard

3rounds
400M run
21 Wallballs
25 Double Unders