12-10-8-6-4-2

Deadlifts @ 225/155
Shoot-Throughs
Box Jumps @ 30″

AMRAP 20 min

5 pushups
10 squats
15 situps
(did 2 rounds of pullups instead of pushups first but my shoulder was being weird)

3 rounds for time of:
100m R arm waiter walk @ 50#
30 GHD sit-ups
100m L arm waiter walk @ 50#
30 back extensions

Only did GHD sit-ups for half of it, somethings up with lower back

20 AMRAP

100m Sprint

20 Squat

100m Sprint

20 KBS 1.5/1pood

w/ 20 Mountain Climbers every 5 minutes a total of 4

I did 6 1/2 rounds those mt. climbers suck.

OHS 3-3-3-3-3
155-1665-175-185-195(f)

Only 1 rep at 195

Weighted push-ups 1x7
Maxed @ 120#

Bench press 5-3-1
135-155-170

20 AMRAP

100m Sprint

20 Squat

100m Sprint

20 KBS 1.5/1pood

w/ 20 Mountain Climbers every 5 minutes a total of 4

4+9/10 Rounds +Squat/Run/KBS/50m. YellowKBS

Amrap cindy in between runs

6min amrap cindy (5 pull ups, 10 push ups, and 15 squats)
800m run
amrap
400m run
amrap
200m run

amrap

blue and green band

Running and corework

4 person team runs a 5k obstacle course in memory of charlotte's finest killed in the line of duty.

Ellen

Asian Flush

Bigred

TMFK

Our team was named CFSC Cops and Robbers and we did incredible. For a team where half the people hate to run, we rolled through this.
NICE WORK PEOPLE. Super proud to be part of an awesome team!!!