Class will be at 4:30 on Tuesday.

This class is actually a friendly mini competition with 3 events based off the recently released games workouts:

Event 1)
Max GHD slamball throw for distance (14/10)
- you will get 2 attempts each

Event 2)
Suicide-Style Shuttle run for time on turf

Event 3)
3 rounds for time:
+ 8 Ground to overhead (clean/jerk, snatch, split snatch) 115/75
+ 7 C2B Pull ups
+ Stoplight run

Team of Four People

400 meter run first two rounds with 30 lb slamball.
7 pull ups (each)
17 BJ (each, we would go in a circle where there would be two people behind me and i would jump,
then walk in a circle to the back of the line)
80 Burpees (shared) Except the last round, we did 10 each

for 3 rounds.

plus 5- push ups from toes
with Diane!

21-15-9 of
One Arm dumbbell Thrusters #35
One Arm Ring Row

400M Run
15 Deadlifts 135#
15 Box Jumps 20/24"

400M Run
20 Deadlifts
20 Box Jumps

400M Run
25 Deadlifts
25 Box Jumps

4 Minutes at Each Station

Accumulate as many points as possible

5 Rounds for Time

100m Run
20 Wall Balls (6 kg)
10 Deadlifts (50 kg)

5 Rounds for Time For Time:

400m Run
10 Pull ups (BLUE BAND)
20 Push ups (KNEES)
30 Sit ups
40 Air Squats

3 Rounds for Time:

200m Run
10 Front Squats (25 kg)
20 Single Dumbell Arm Rows (10 kg)
10 Toes to Bar (SCALED to Knees to Elbows)

3 Rounds for Time

15 Deadlifts (40 kg)
16 Pistols (SCALED)
15 Knees to Elbows