On white board

21/15/9

Deadlift 225/155

KB Thruster 35/26

skill: overhead squat

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 Thanks for all the support from everyone!!! we helped raise over $1,000 for the believe walk and over $400 for mammograms in action. there are a few shirts still available. thank you so much

3-shoulder to overhead

6-pull up

12-air squat 

skill-jerk

reminder: barbells for boobs shirts will be here today!! still time to register for the believe walk on sunday fill out registration form and either bring cash or check (payable to stater bros charity) and I will rester everyone on sunday mourning. 

3 rounds 

11 deadlift 185/115

11 push up (hr)

24 pistols

3 rounds 

11 thruster 95/65

11 dips

complete 3 rounds of 11 deadlift and 11 push ups/24 pistols/ 3 rounds 11 thrusters and 11 dips 

25 burpee

50 k2e

run 800m 

100 kb swing 35/26

200 jump rope 

Reminder you can bring in check or cash for the breast cancer tees and tanks

5 rounds

max rep front squat 135/75

25 sit up

each round complete max rep of front squat fallowed by 25 sit up then rest 2min and repeat 

you score will be your total reps of front squat completed

Skill-snatch technique and over head balance 

Advanced snatch balance 5/5/5/5/5

“Tabata gone bad”

wall ball 16/10

sdlhp 75/45

box jump 24/20

push press 75/45

complete 8 rounds of 20 seconds on followed by 10 seconds of rest. You must complete all 8 rounds before going on to the next movement. 

Reminder get you barbells for boobs t shirt orders in!! Sign up sheet available at the gym or contact Shaleen on facebook