8am Kettlebell
3 rds
– 12 ring rows
– 12 pushups w/ rotation
– 10 press DB/KB each side
– 10 rows DB/KB
Then
40 on no rest
– KB deadlift
– Squat thrust
– 2-hand swing
– Burpee no pushup
– 1-hand swing L/R 20 sec each
– Full Burpee
– Hand 2 hand
– Burpee 2 pushups
Then
– 5 rds of 30-second cone sprints
9am
EVA partner WOD
5 rounds for time:
800m run
30 KB swings (70/35)
30 pull-ups
10am Olympic Lifting
8am
Tiffany
David
Michelle
Mike S.
Gita
Christy
Melissa
Emily
9am
Michael W. and Sy 32:20
Rex and Grant 24:22 rx
John and Michelle
Jodie and Amin
10OLY!
Charles
Chance
Allison
Jeff