Author: lumpy6488

Just as we always do, we will be holding a free Saturday Team workout at 10 or a 11am. So drop in and what we

“Jonesworthy” 6 Rounds for time of: Air Squat: 80-64-48-32-24-12 KB Swing @ 53lbs : 40-32-24-16-12-6 Pull-up: 20-16-12-8-6-3 First round looks like: 80 x Squat +

4 rounds: 24 Med Ball Cleans 20 box jumps 12 Ring push ups

A.  1:00 AMRAP Wallballs – 20#/14# Rest 1:00 B.  2:00 AMRAP Row for calories Rest 2:00 C.  3:00 AMRAP Push Press – 95#/65# Rest 3:00

“Ascend” 3 Sumo Deadlift High-Pulls(m-95lbs/f-65lbs) 3 Hang Power Cleans(m-95lbs/f-65lbs) 3 Thrusters(m-95lbs/f-65lbs) 200m Run +1 rep every round As many rounds as possible in 20 minutes

5 rounds for time(s): 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3:00