Workout of the Day
Four rounds for time of:
Run 200 meters
Handstand walk 25 meters
25 meters farmer’s carry lunge, 45/35 lb. plates

Post your scores to the Whiteboard.

---

 

Workout of the Day
For time:
Row 10 calories
50 toes-to-bar
Row 20 calories
40 toes-to-bar
Row 30 calories
30 toes-to-bar
Row 40 calories
20 toes-to-bar
Row 50 calories
10 toes-to-bar

Post your scores to the Whiteboard.

Workout of the Day
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.

Transfer your data for any day of the week from here.

---

 

Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster (95/65 lbs)
Pull-ups

Post your scores to the Whiteboard.

---

 

Workout of the Day
Deadlift
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Post your scores to the Whiteboard.

---

 

Workout of the Day 1
“Wittman”
7 rounds for time of:
15 Kettlebell swings (1.5/1 pood)
15 Power cleans (95/65 lbs)
15 Box jumps (24″/20″ box)
Or…

Workout of the Day 2
“Michael”
3 rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups

Post your results to Monday’s Whiteboard.

---