Claudia

5 rft

400m run
20 kbs @ 55#

15:32

amrap 15

3 deadlifts @ 275#
7 hspu's
30 du's

6 rds + 20 du's

Micheal

3 rft

run 800m
50 sit ups
50 back ext

24:19

Push Jerks

5 x 1

195/205/215/225/235(ugly)

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for time;

20 dips
40 sit ups
60 squats

3:34

Black Lung

courteous CFNH (Savage Society)

Row for max distance

9 rds

1 min row
30 sec rest

2439m

really gat tough the last 3 rds to maintain 500m pace.

2/15

Back squat

5/5/3/3/3/1/1

225/245/275/285/295/305/315

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3 rft

5 thrusters @ 115#
25 du's

3:30

du's were very hard after squats and then coupled with thrusters. I think I only strung together a max of 10-12 at on time.

2/13

amrap 15

5 pwr cleans @ 155#
5 burpees bar jumps
250m row

5 rds + 5 burpees