Deadlift, Sprints

Deadlift 3x5

Then

Sprint 100M x5

Press then Row/Burpee

Press 5x1

then

3 Rounds
Row 250M
15 Burpees

Run / Swing

5 Rounds
Run 400M
21 KB Swings

Push Press; Cindy

Push Press 5-5-5

then

1/2 Cindy
AMRAP 10 Min
5 Pull-ups
10 Push-ups
15 Squats

John F. 65-65-65;(3,5,7;Grn) 4+2Push-up
John S. 65-105-105;(Blue) 5+5Push-up
Luanne 32-32-32;(3,5,7;Jump;ModPU) 7+5Push-up
Kelli 32-32-32;(3,5,7;Grn;ModPU)6+4Squat

Grace

"Grace"

Clean and Jerk x 30 Reps

Lisa(38#) 5:52
John(38#) 6:11

Helen

"Helen"
3 Rounds
Run 400M
1.5 Pood KB Swing x21
Pull-up x12

John(200,15x20#,Grnx6) 9:39
Luanne(200,15x15#,Jumpx6) 9:13
Kelli(200,15x15#,Grn/Blkx6) 8:27

Nancy

"Nancy"
5 Rounds
Run 400M
95#OHS x15

John(45#,4Rounds) 17:17
Lisa(22#) 17:37

Deadlift, Fran

Deadlift 5-5-5

then

21-15-9
Thruster
Pull-up

Lisa 65,75,75;(22#,Blue,Green) 6:46
John 65,65,65;(PVC,Jumping,12-9-6) 5:37
Luanne 22,22,22;(PVC,Jumping,12-9-6) 5:35
Kelli 42,42,42; (PVC, Jumping,12-9-6) 4:18