up up and away

Nice job Elizabeth! She finished first in her age division at the Xterra 5k trail run last weekend.

Monday @ 11 am

21-15-9 of

155/ 95# Front Squats
Jumping L- ups

Tuesday @ 5:30am and 7:45pm

10 burpees
15 250/ 155# deadlifts
25 box jumps
50 push-ups
100 squats
200 single unders
400 m run with weight

for time

Thursday @ 5:30am and 7 pm

30 ring rows
30 ring dips
1 min handstand hold (accumulate)
20 squat cleans @ 135/155#
400m run

Friday @ 11am

Shoulder press 5rm

Tabata bottom to bottom

Saturday @ 7:30 am

AMRAP 12

15 cleans @ 135/95#
15 ring dips