5 rounds

30 Wall BAll
30 Kettle Bell Swings

4 rounds

10 Dead Lifts
10 Bar AB Rollers
10 Pullups

4 rounds

10 Cleans
10 Bar ab Rollers
2 laps

5 K

We went ahead with the 5 K today.

It was a little chilly and there was a mist through the run but a good time ws still had by all

Casey crossed the line first this race with a time of 23:21 doing his first 5 K in his 5 finger shoes

Mandy was first for the women for the second time.

Heidi did her longest run ever finishing the whole distance

MC came out to play as well.

Lululemon came out to support us Erin finished the first 3 laps before stopping to take pics and Jasmie did her first 5 K in town since moving from Arizona less than a week ago.

The pancakes and bacon wer very good after the run as well.

you define the rest

on the minute

10 K2E 5 rounds

15 Pushpress 5 rounds

15 Wall Ball 5 rounds

20 Boxjump 5 rounds

Kelly

Kelly

5 rounds

30 Wall Ball
30 Box Jumps
3 laps

Kendra 29:37
Pat 36:06

10 rounds

5 Pullup
5 situp
5 Goblet Squat

Each round increase the number of squats by 5

ie. round 2 10 squats, round 8 40 squats etc.

5 rounds

10 Deadlifts
20 KBS
300 Meter Row

Staci 14:43
Kendra 16:20

Team Workout

20 Minutes

Rotating at the completion of the Walking lunges

Row
Snatch
Box Jump
Walking Lunge
Rest

Tina, Becky, Carla, Scott, Anderson 751

MC, Staci, Jane, Pat, Bill 681

5 * 5 Front Squat