For time:
100 Pullups
100 Pushups
100 Sit ups
100 Squats

*Post time to comments

Deadlift
5-5-5-3-3-3-1-1

OK 757 CFer’s : Today is the last day to register for Rowing 2 Houston and we are so excited about the event as well as the cause that it will support. So, what we are doing is we will give you a free CF757 T-shirt with your receipt for registration of Rowing 2 Houston (while supplies last)

AMRAP 15min of:
2 Rope Climbs
10 Ring Dips
* Post time to comments

Dana

3×5 @ 80-85% of 1RM
Immediately following each set, perform 3 box jumps (24/20″)
Static start from the bottom of the squat
Then: 2×10 @ 60%

2 rds for time (5 min time cap) of:
10 Power Snatch (95/63#)
30 Wallballs (20/14#)
*Rest 2 min then:
5 rds for time (4 min time cap) of:
7 Medball clean (20/14#)
7 Hand Release Pushups
* Rest 2 min then:
(3 min time cap)
100 Double Under’s

6:30am Class Begins Today!!!

Sara