4 rounds of:

Run x 400m

Pull up x 15

Push up x 25

Bench press 3 x 5

5 rounds for time of:

45 seconds work/ 15 seconds rest

Row

Thrusters

Deadlift

As many rounds in 20 min. of:

Plate swings x 10

Sprinter sit ups x 20

Burpee/box jump x 5

4 rounds for time of:

Pull ups x 15

Alt. K.B. swing x 20

Double unders x 50

            or

Jump rope x 150

D.L. 3 x 5

4 rounds of:

Row x 500m

O.H. lunge x 20

K.B. thruster x 15

For time:

Squat clean x 50

10 rounds for time of:

S.D.L.H.P. x 12

Push up x 12

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each for time

Ball slam

Thruster

Box jump

Squat 5 x 5rm

3 rounds for time of:

Jump rope x 100

K.B. swing x 15

Pull up x 10

As many rounds in 20 min of:

Run x 200m

Bear crawl x 35ft

Burpee x 5

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5 rounds for time of:

Box jump x 1 min

Push press x 1 min

S.D.L.H.P. x 1 min

Burpees x 1 min

Wall ball x 1 min

Rest x 1 min

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Trey Goodwin is a 2012 Olympic hopeful.  This guy is the real deal.  Here he is doing snatch pulls off the box.  Keep up the hard work Trey, four years is right around the corner.

For time:

Manmakers x 40

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Snatch grip D.L. 3 x 12

Run 3 x 200m

Rest 3 min inbetween

30 yard shuttle run x 3 

Rest 90sec inbetween

For time:

Push ups x 100

O.H. Backward med ball throw x 200m

Push ups x 50

Walking lunges x 100

Push ups x 100

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This Sat. we will be working out here at the facility instead of the park.  The workout will be held at 10a.m.  Hope to see everyone here.

3 rounds of:

 Rice bag toss squat x 1min

Inverted rope row x 1min

Tire flip x 1min

Double K.B. press x 1min

Sledgehammer hit x 1min

Sled drag x 1min

Rest x 1min

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