7575

Today's Recess:

3-3-3-3-3-3-3 Bench Press

Followed by:
75 reps 75 lb snatches

for time.

Triple-Dog Dare

Today's Recess:

5-5-5-5-5 DB squat cleans

Followed by:

Triple-Dog Dare
10! Pull-ups, 205 deadlifts, sit-ups

for time

Chelsea

Today's Recess:

1-1-1-1-1-1-1-1-1-1 Thrusters

Followed by:

5 pull-ups
10 push-ups
15 squats

1 round each minute for 30 minutes

Karen and Nancy

Today's Recess:

4-4-4-4 Back squats

Followed by:

150 wall ball shots (12 lb ball; 20 lb is prescribed)

Then, eat a piece of birthday cake. Rest as long as you like.

2-2-2-2-2-2-2-2 Sumo deadlift high pulls

Followed by:

400 meter run
15 reps of 95 lb OHS

x 5 rounds

CF Open Week 4

Today's Recess:

5-5-5-5-5
Deadlifts

Followed by:

CF Games Open Week 4
60 Bar-facing burpees
30 OHS 115 lbs
10 muscle-ups

Nicole

Today's Recess:

5-5-5-5-5 Lunges (each leg)

Followed by:

Max BW bench press
Max pull-ups

x 5 rounds

Annie

Today's recess:

5-5-5-5-5 Heaving Snatch Balance

Followed by:

50-40-30-20-10
Double unders
Sit ups

for time.