Dec 4 - Fran

We'll keep our shoulders engaged this week with Fran! A great, quick, benchmark workout.

21-15-9
Thrusters (95/75)
Pull-ups

Fastest time wins! Good luck!

12/27/2015 - Post Thanksgiving 7s!

A fun post-Thanksgiving workout this week.

As fast as possible:

1 Mile run

7 rounds:

7 thrusters (95/75)

7 pullups

7 burpees

You're running 1 mile total. Time starts with the run. Fastest time wins! Good luck!

11/20 Workout

4 Rounds For Time

 

Run 400m or Row 500m

21 Kettlebell Swings (1.5 pood)

12 Pull ups

 

Post your time to complete. Good Luck.