W.O.D.s

For time: 25 Burpees 50 Pull-ups 75 Sit-ups 100 Push-ups 75 Sit-ups 50 Pull-ups 25 Burpees

For time: 5k Row 50 Weighted Sit-ups 50/25

5:30pm at Windmills Park 5 rounds: Sprint 10-20-30-40-50 (walk back recovery) 10 Toes to Bar

Using a barbell loaded at bodyweight Perform the following complex every 2:00 for 20:00 1 Clean Pull 1 Power Clean 1 Split Jerk 1 Back Squat 1 Rack Jerk  [youtube]MyvdIIGBFOU[/youtube]

9:00am Trail Run at South Mountain

11:00am Track Workout at Dobson High School 2:1 Rest to Work 100-100-100-100 200-200 300-100 400 *2:00 Rest between sets

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats  

Rest Day

3 rounds for time: 15 Deadlift 225/155 21 KBS 70/53 400M Run

5:30pm at Windmills Park 6 Gassers 15 Toes to bar 6 1/2 Gassers 15 Toes to bar 6 1/4 Gassers 15 Toes to bar