Code brown
400m run
25 swings (26 lbs)
25 slams (15 lbs)
……..
400
5
5
20:12

Helen
400m run
21 swings (26)
12 pull ups
3x
13:5something

Jackie
1000 m row
50 thrusters (33)
30 pull ups (mm)
14:13

7 dead lift (77)

11 knees to elbows (knee raises)

200m run

5x

16:10

push press

55×3

65×3

77×3

80×3

80×3

45 seconds on 20 seconds off

hang clean (55)

row for calories

dips (purple: too much resistance)

kb swings (26)

4 x

211

250m row

200m run

15 hang cleans (55)

15 d ball slams

5x

21:13

fran

45lbs

10:34

code brown (almost)

400m run

20 swings (35)

20 slams (12)

400

15

15

400

10

10

400

5

5

15:52

35 double unders

15 dead lifts (99)

20 pull ups

3x

(last round i only did 20 du)

25:something.  suck suck suck