Helen

3 Rounds of

Advanced

Run 400 m
21 KB swings @ 45 #
12 pullups

Intermediate

Run 250 M
21 KB Swings @ 35 #
9 Pullups

Beginner

Run 100 M
21 KB Swings @ 20#
6 Pullups

Push Jerks

Max 1 Rep

Bada-Bing and OverLoed

Am I Evil ?

8 Sets of the following - keep track of Reps / set

30 sec of Med Ball Cleans
30 sec of Ring Row
30 sec of Frog Jumps
30 sec of Clap Pushups

1 minute rest

The Bear

5 rounds -

7 sets of the following
HPC -
Front Squat -
Push Press -
Back Squat -
Push Press

for time

Rest 3 minutes between rounds

Power Snatches and OverHead Squats (OHS)

We are working on power snatches this evening - getting the bar overhead in the correct position for a OHS. 

We will slowly work our way up to 5 Rep Max. 

Then for the MetCon...

21 / 15 / 9 - bike abs / supermans

Fun 50's

50 Pullups
50 Pushups
50 Box Jumps
50 Push Press
50 Hang High pull
50 Wall Ball

Chelsea

30 Minutes of the following, done on the minute.  Rest whatever time you have left till the next minute

5 Pullups
10 pushups
15 Squats