6 rounds:
- 10 x 40kg Man Power Mick's

3 rounds of:
2 min run at 16km/h
Max 10kg plate situps in 2mins

Tabata Air Squats - 8 rounds

Man Makers:
- 10 x 20kg Dumbells
- rest 1min 30secs
- 7 x 20kg Dumbells
- rest 1 min
- 4 x 20kg Dumbells

Front Squats:
- 10 x 40kg
- 10 x 45kg

Play around on the Bosu Balls

3 rounds:

• 400m run (18km/h)
• 20 x Wall Balls
• 20 x Sit Ups

"gator"

8 rounds for time of:
5 front squats @ 185# (did 155#)
26 ring push-ups

2x10 Fatbar Deadlift
225#

5x4 Front Squat
205#

Annie
50-40-30-20-10
Double Unders
Sit Ups
8:50

21-15-9

-Bar Facing Burpee
-Dead Lift (165)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

5 rounds of

800m
30 pull-ups
30 kettlebell (45 lbs)

Strength--Deadlifts 5,5,5,3,3,1

 Josh 5-115/5-125/5-145/3-155/3-165/1-175 (PR)
 Ryan--5-225/5-235/5-265/3-285/3-285/1-315 (Deadlifts are down a bit since I've lost all the weight, but we'll just have to keep working)

Deadlift MetCon

5 Rounds for time of

7 Deadlifts--185
10 Pull ups

Carly's MetCon

5 Rounds for time
10 Burpees
20 Ab Mat Sit ups
30 Air Squats
15 Hand Release Push ups

Ryan 9:17---Josh 13:00

20 Min AMRAP

10 Burpees
20 Ab Mat Sit ups
30 Double Unders

Ryan 10 Full rounds + 10 Burpees
Josh 6 Full rounds + 10 Burpees/15 Ab Mat Sit ups

Josh's starting weight back in Feb 2011 was 192 lbs, today 147 lbs, Great Job Man!!

8 Rounds

20 Seconds Push Press @40
10 Seconds Rest
20 Seconds Swing @24
10 Seconds Rest

Total Reps