News...
"Play Your Part"
With a partner
AMRAP 15:
8 x 200 Meter Run (1 person runs while the other rests. Each athlete completes 4)
With remaining time
5 Deadlifts (225/155)
5 Burpees Over the Bar
*Alternate rounds
"Can't Feel My Face"
4 Rounds:
400 Meter Run
15 Toes to Bar
On "Rest days" get a point for the challenge...
“Pound The Alarm”
1000 Meter Row
30 Jerks (135/95)
1000 Meter Run
"Steak, Brownies and Premies"
4 Rounds:
20 Calorie Row
Run 400 Meters
*At each corner of the 400m run perform...
1. 20 Air Squats
2. 20 Sit Ups
3. 20 Kettlebell Swings (53/35)
4. 20 Push Ups
*If your "Murph" is less than 42 minutes or your "Cindy" more than 18 rounds... wear a 20# weighted birthday vest with Rap!
Barbell moved to Fridays at 6:30a...
"Have My Money"
1 Mile Run
100 Sit Ups
100 Superman Rocks
1 Mile Run