This is the last week to donate as a group from our gym to the Hotshots 19. I will be sending the checks in at the end of the week. Also, I will include the money given for the nutrition challenge, unless you’ve told me you still want to try to earn it back. Let me know this week, or I’m mailing it in.

MONDAY 9-23-13
3 Rounds for time:
400 meter Run
20 Clean* & Jerk (95, 65)
* full squat

TUESDAY 9-24-13
5 Rounds for time:
50′ Overhead Walking Lunge (45, 35) barbell or plate
21 Burpees

WEDNESDAY 9-25-13
3 Rounds for time:
15 K2E
15 KB Swings (53, 35)
15 Push-ups
1 Rope Ascent (scale = 7 pull-ups and 7 squats)
15 Box Jumps (24, 20)
15 Back Extensions
150′ Walking Lunges

THURSDAY 9-26-13
10 Rounds for time:
15 Deadlift (135, 95)
15 Push-ups
20 minute cap

FRIDAY 9-27-13
“Fran”
21-15-9
Thrusters (95, 65)
Pull-ups

SATURDAY 9-28-13
Open Gym from 8-10 with Dylan

Posted in Workout of the Day