170812:

5 RFT:
Teams of 2:
15 Deadlifts 225/155
100m Farmers Carry (70/53)
200m Run
NOTE: One partner DL and one FC, then switch. Run together. Each partner will complete 5 total rds of all work.

170811:

AMRAP 15:
20/15 Calorie Bike/Row
15 Toes to Bar
10 Front Rack Lunges (115/80)
5 Muscle Ups

–then-

Optional core

170810:

E2:00 Box Squat 5×4

–then–

“Randy’s on the Run”
5 rounds:
400m Run
15 Power Snatches (75/55)

—
630 Skills: Wildcard

170809:

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
NOTE: Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

–then-

Optional core
—
630 Yoga with Bee

170808:

“Air Ball”
4 Rounds:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20″)
12 DB Snatches (55/35)

—
630 Skills: Pose Running Theory and Drills