WORKOUT

“Annie are you Ok?”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Row (for calories)
Dumbbell Cleans – 15/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.

BENCHMARK TRAINING

Girl

“Cindy”

20 Min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Hero

“Joshie”

Complete three rounds for time of:
17.5/12.5kg Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
17.5/12.5kg Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

MOBILITY – Black Roll