AIR SQUATS AND PULL UPS

WE ARE ONLY OPEN 12 NOON ON NEW YEARS EVE DEC 31 For time:100 Squats40 Pull-ups80 Squats32 Pull-ups60 Squats24 Pull-ups40 Squats16 Pull-ups20 Squats8 Pull-upsPost time completed

BACK SQUATS AND J.T

Back Squat5-5-10+60%,65%,70%then…”J.T.”21-15-9 reps of: Handstand push-upsRing dipsPush-upsIn honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.”My husband was a warrior and a man who...

PULL UPS, BURPEES, FRONT SQUATS, AND BOX JUMPS

Weighted Pull Up 1 rep max then… 3 rounds for time of: 10 Burpee Pull Ups 10 Front Squats 10 Box Jumps Level 3 155/105, 24/20″ Level 2 135/95, 24/20″ Level 1 95/65,  20″/16″Puppies 45/30, Bench Step Upspost time completed

SHOULDER PRESSES, POWER CLEANS, PUSH UPS, AND SQUATS

Shoulder Press 5-5-10+55% 65% 75%rest 2 minutes between setsthen…Complete as many rounds as possible in 15 mins of:3 Power Cleans, 135/95 lbs6 Hand Release Push-ups9 Air SquatsAscending shuttle run after each roundAdd 10 meters every roundRound 1 – 10 metersRound 2 –...