Kipping pullups
Deadlift 3-3-3-3-3
10 snatches (95/65)
20 thrusters (95/65)
30 SDLHP (95/65)
Congratulations to last month’s challenge winners! Jim had a wall sit of 4:30, while Maggie held it up for 8 minutes!
This month’s challenge is an 80 m (4 x 20 m) shuttle run. Try and change direction as quickly as you can.
Jerk
Jerk 1-1-1-1-1-1-1
21-15-9
Thrusters (95/65)
Box jumps (24″/20″)
SDLHP (95/65)
Hollow rocks/dead bugs
Weighted pullups 5-5-5-5-5
500 m row
then,
3 rounds
10 thrusters (95/65)
10 V-situps
10 SDLHP (95/65)
Great energy today everyone!
Saddle sit – hold for a total of 60 seconds
Front squat 1-1-1-1-1-1-1
7 minute AMRAP
Max. Thrusters (135/95)
Bridges
Overhead squat 5-5-5-5-5
21-15-9
Thrusters (95/65)
Pullups
