A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
130-135

C.
Strict Overhead Press
* Set 1 – 5 reps @ 75
* Set 2 – 5 reps @ 85
* Set 3 – 4 reps @ 90 – only 3
* Set 4 – 3 reps @ 95 – only 1
* Set 5 – 2 reps @ 100 – only 1

D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

Modified to:
Did 2 ground to overhead 135#
Did 2 bar mu with blue band
5 strict hspu
3:52, 3:32, 3:43, 3:37, 3:32

Evangelina 29:27 55# mod
Michelle 29:39 45# mod
Abe 75# mod
Krista 27:42 55# mod
Bryan 115# mod
Alex A. 135, B. 29:21 115#mod
Lily 32:50 75# mod
Nick 36:20 155 mod
Nina 29:26 35 mod
Julie 29:40 65 mod
Bill 35:00 115 mod
Lamarre 135#
Anna 34:21 45 babymaker mod
Joe 185 mod

Andrea A. 70 B. 32:12 85 mod
Luch 31:20 135#
Ron 39:44 155# Bar MU !!! wahoo
Varnum 34:15 rx
Austin 135# mod
Racheal 39:50 95# mod
Holly 38:06 75# mod
Erin 33:12 85# mod

Amaya 28:15 mod
Matt 25:11 mod
Maggie 28:00 mod
Mark B 30:30 mod
Susanne 29:40 mod
Donald 33:23 mod
Mark 28:36 mod
Craig 41:00 mod
Jason 289:15 mod
Amanda 31:09 mod

Alex 31:20 mod
Candace 23:50 mod
Alessa 24:11 mod
Mike C. 27:38 RX
Berny: 33:33 Modified
Bryant: 28:30 scaled/ mod
Todd P. : A 120#- 155# B. 35:52 scaled

6:00 a.m.

Kat

A. 35, 45, 45, 45, 45

B. 17:44 mod

Linnie

A. 75, 80, 85, 90 95

B. 21:24 mod

Patrick

A. 65, 70, 75, 80, 95

B. 20:19 mod

Sammy

A. 65, 75, 95, 95, 95

B. 17:55 mod

Lauren

A. 40, 45, 45, 45, 45

B. 22:08 mod

Jenn G.

A.

Every minute, on the minute, for 12 mintues:

Minute 1 – Strict Muscle-Up x 1-4 reps

Minute 2 – Handstand Walk x 15-20 Meters

Minute 3 – Unbroken Double-Unders x 50 reps

B.

Every two minutes, for 16 minutes (8 sets):

Power Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

130-135

C.

Strict Overhead Press

* Set 1 – 5 reps @ 75

* Set 2 – 5 reps @ 85

* Set 3 – 4 reps @ 90 – only 3

* Set 4 – 3 reps @ 95 – only 1

* Set 5 – 2 reps @ 100 – only 1

D.

Five sets for times of:

Run 400 Meters

5 Ground to Overhead (185/135 lbs)

5 Bar Muscle-Ups

10 Strict Handstand Push-Ups

Rest 2 minutes

If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

Modified to:

Did 2 ground to overhead 135#

Did 2 bar mu with blue band

5 strict hspu

3:52, 3:32, 3:43, 3:37, 3:32

9ners

CASEY

A. 55/60/65/70/75

B. 31:57 (75#SNATCH/C2B+RD/1MAT+10#PLATE)

Evangelina 29:27 55# mod

Michelle 29:39 45# mod

Abe 75# mod

Krista 27:42 55# mod

Bryan 115# mod

Alex A. 135, B. 29:21 115#mod

Lily 32:50 75# mod

Nick 36:20 155 mod

Nina 29:26 35 mod

Julie 29:40 65 mod

Bill 35:00 115 mod

Lamarre 135#

Anna 34:21 45 babymaker mod

Joe 185 mod

Andrea A. 70 B. 32:12 85 mod

Luch 31:20 135#

Ron 39:44 155# Bar MU !!! wahoo

Varnum 34:15 rx

Austin 135# mod

Racheal 39:50 95# mod

Holly 38:06 75# mod

Erin 33:12 85# mod

Shelly

A.70-75-80-85-90

B. 19:49 3 rnds (3 bar mu,2 abmat strict)

3 pm

Amaya 28:15 mod

Matt 25:11 mod

Maggie 28:00 mod

Mark B 30:30 mod

Susanne 29:40 mod

Donald 33:23 mod

Mark 28:36 mod

Craig 41:00 mod

Jason 289:15 mod

Amanda 31:09 mod

4 pm

Lauren 28:05 mod

Matt 38:45 mod

Bobby 28:37 rx ring mu

Peyton 41:25 mod

Anna 31:50 mod

Cindy 30:48 mod

Juliana 42:50 mod

Dave A 21:41 rx

Mike C. 27:38 Rx 130-140-150-155-165 1 rep and one fail.

4 pm

Dugas: 125, 130, 140, 155, 160. 47:59 RX

5PM

DAve A 21:40 rx

Chris O.: 27:45 mod

7 pm

Coach SEAN

Alex 31:20 mod

Candace 23:50 mod

Alessa 24:11 mod

Mike C. 27:38 RX

Berny: 33:33 Modified

Bryant: 28:30 scaled/ mod

Todd P. : A 120#- 155# B. 35:52 scaled