5 Rounds For Time:
6 Squat Clean Thrusters (135/95)
12 Burpees

Erica rocking the knees 2 elbows!

AMRAP 20 Minutes:
10 Power Cleans (135/95)
10 Wall Balls (20/14)
10 Toes To Bar

go ninja-girl

1000: Team WOD

Go Parker!!

Note: Find a challenging weight and keep it constant across all 5 sets. Rest if needed…this may range from ”zero rest” to a max of 60 seconds between sets. 

-then-

21-15-9
Handstand Push Ups (strict)
Burpee Box Jumps (24″ )

ALWAYS use protection…as Rx’d

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds of:

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 110325.

 -then-

 “Grace”

30 Clean and Jerks (135#/95#)

Josh Power Cleans

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

Post time to comments.

Compare to 111230.

(Go outside and exercise with your mama…CFRX closed)

Strong Moms Rock

*NOTE: Saturday Yoga will begin NEXT week*