Mission Of The Day 10 Feb10

Strength:

5×3 Back Squat 85% 1RM

Metcon: CINDY 20min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Mission Of The Day 8 Feb10

6 Rounds For Time:

6 Power Cleans 155lb m 115lb f
6 Toes To Bar
6 Burpees
6 Handstand Push Ups
200m Run

Mission Of The Day 8 Feb10

For Time:

1mile Run

100 Pull Ups

Mission Of The Day 6 Feb10

Make Up Day!

Skill Work!

Mission Of The Day 5 Feb10

Snookie For Time:

200m Lunges

50 Knees To Elbows

200m Lunges

50 Knees To Elbows

Mission Of The Day 4 Feb10

Strength:

5×3 Front Squat 85% 1RM

Metcon: 3rds For Time

8 American Swings 2pood m 1.5pood f
400m run
16 Clapping Push Ups

Mission Of The Day 3 Feb10

Strength:

5×1 Strict Press work to max

Metcon: 12 min AMRAP

5 GHD Back Ext
10 AB Mat Sit Ups
15 Ring Dips

Mission Of The Day 2 Feb10

Jim Moutray age 71 won 2 Gold Medals at Senior Olympics Cycling Time Trials, and trains with Kettlebells at SWAT South! Congrats!!

Ofelia: For Time

20 Dead Lifts 155lb m 95lb f
20 Double Unders
20 Wall Balls 20lb 14lb f
20 Burpee Box Jumps 24′ m 20′ f
2000m Row

Mission Of The Day 2 Feb10

3rds For Time:

10 Thrusters 135lb m 95lb f
20 Pull Ups
30 Push Ups
40 Med Ball Squats 20lb

Mission Of The Day 30 Jan10

Make Up Day!

Skill Work!

Last Free Weekend for Foundations!!