“Daniel”
50 Pull Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull Ups

TONIGHT is Dr.Rockett's Injury Prevention Seminar at 6:30p

"Turbulence"
Teams of 3 Complete:
10,000 Meter Row
*Athletes must switch every 250 meters and do 5 burpees

Reminder: Tomorrow is the last day to sign up for the Injury Prevention Seminar and the Internal Team Throwdown

"Rocket Queen"
3-6-9-12-15
Power Cleans (135/95)
Toes to Bar

Free Seminar: Injury Prevention and Safety Seminar Friday Night..

Jerk Complex
2 Push Jerks + Split Jerk
Work up to a heavy set

“Heads Will Roll”
AMRAP 7:
3 Muscle Ups
7 Push Jerks (155/105)

Free Seminar: Injury Prevention and Safety Seminar Friday Night..

"Live and Let Die"
AMRAP 15
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Sit Ups
20 Meter Handstand Walk

Free Seminar: Injury Prevention and Safety Seminar Friday Night...

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups

"Suck My Kiss"
1,000 Meter Row
Then
30-20-10
Toes to Bar
Box Jumps (24/20)
Then
1,000 Meter Run