Warm-up: 2 rounds not for time of:
10 kipping handstand push-ups
10 strict toes to bar
10 box squats
A: Every minute on the minute for 10 minutes
5 wall balls (30/20)
5 Russian kettle bells swings (70/62)
B: 4 rounds not for time of:
3 scapular retractions
3 strict pull-ups
rest 1 minute
C: 5 rounds for time of:
100 meter sprint
10 Burpees
Great article! Thanks LCF
6am
Melissa #14&62/8:07
Doray #16&35
Scott B. Rx/6:40
Jay #16/35
Juan
Laura
Sadie #20&53/6:23
Tiffany 8:43
Kam 7:38
Lea 6:17
9am
Jim B. 7:18
Kyle 4:19
Vickie #16/#53 / 7:15
4pm
Micsha
Jill
Darren
Steve
Jason
5pm
Dave 4:20
Darren 5:27
6pm
Joe 5:16
Allison T 5;35
Jeff T 6:01
Alison C 5:48
Courtney 5:42
Kristen ~ own programming
7:30pm
Amy 6:25 5 burpees
Dan 5:29
Mike B 6:13
Rick 6:55