Half Murph

1 mile run

50 pull ups

100 pushups

150 squats

1 mile run

 

Get some!

Dirty Nancy

5 rounds for time:

400 m run

15 overhead squats at 95 pounds

15 push ups

10 pull ups

Sorry for the late post

Sent from my Verizon Wireless 4G LTE smartphone

Manion

Looks to be a good one for the legs...

 

7 rounds for time

 

Run 400 Meters

135 pound Back Squat 29 reps

10 Dips

 

Bust it