a. Dips (ring or straight bar) 5×6-8 reps
b. 4 rounds for time: (10 min cap)
– 2 rope climbs
– 8 burpee box jump overs (24,20)
– 15 sit-ups
*3 minute rest
c. 4 rounds for time: (10 minute cap)
– 250m row
– 8 pull-ups
– 15 v-ups
a. Dips (ring or straight bar) 5×6-8 reps
b. 4 rounds for time: (10 min cap)
– 2 rope climbs
– 8 burpee box jump overs (24,20)
– 15 sit-ups
*3 minute rest
c. 4 rounds for time: (10 minute cap)
– 250m row
– 8 pull-ups
– 15 v-ups
6am
Rochelle 3+3 / 3+4
Kris
Dana 8:40rx / 9:38
Jay 8:56 / 9:45
Sy 9:40 / 3+1 pullup
Alfredo 3+2 / 3
9am
Michelle
Melissa
Em
Cheryl
4pm
Jeff
Jamie
Pete
Pam
5pm
Darren 9:10 / 3+ row
Katie
Sue
6pm OG
7:30pm
Lisa 5×6 / 7:47 / 9:48
Tiffany