1000m Run
Squats*
1000m Run

*Choose from the following:
-75 Overhead Squat: 65/95lb
-75 Front Squat: 80/115lb
-75 Back Squat: 95/135lb
-150 Goblet Squats (35/53
-300 Air Squats

10 min AMRAP:

20cal Ski
20 DU
2-4-6-8-etc dips
20 DU

5x5 front squats

4 rounds:

20 KB swings #35
20 step ups each leg

1-10 ladder: DU's
10 situps between each set

*got through the 6th set and couldn't get 7DU's in a row. 7 minutes practice. Fail. 50 situps to end it

Happy 34th Pam!

For time;

34 Deadlifts 185/135

34 Wall balls 20/14

34 Abmats

34 Hand release push ups

34 Walking lunges

2 Rounds

15 minute AMRAP
10 pistols
15 push ups
20 TTB

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Skill work:

Double Unders

SWOD:
Deadlift
3 x 3 - 1RM = 185

CWOD: 5 RFT
8 Deadlift @ 60% of 3RM =115
16 Wall Ball (20/14)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

Tabata Squats - 15
Rest 1 minute
Tabata Pull-up - 4
Rest 1 minute
Tabata Push-up - 10
Rest 1 minute
Tabata Sit-up - 13
Rest 1 minute
Tabata Row - 5

EA's Total: 45

5 rounds
400m run
15 OHS 65#

10 Minute AMRAP

-10 Overhead Squat (95/65)
-10 Bar Facing Burpee
-10 Sit Up