4 rounds

500 row
15 Pushpress
15 Box Jumps

Friday's workout

run 6 laps
30 KBS
30 Pullups
run 6 laps
30 Box Jumps
30 Pushups
run 6 laps
30 KBS
30 Pullups
run 6 laps
30 Box Jumps
30 Pushups
run 6 laps

5 rounds

10 Deadlift
10 Abrollers
30 single leg cycles per leg

5 rounds

10 Boxjumps

10 ManMakers

2 laps

Wednesday workout

30 Minutes AMRAP

10 box jumps
10 Kettle bell swings
5 Pullups
10 Med ball Cleans

Tuesday workout

5 rounds

15 Barbell Ab rollers
1 arm dumbell lung walk across gym floor
10 K2E


3 rounds

5 Dead Lift

More lifting

Friday noon workout

Partner workout today

500 meter row 1 partner followed by the other
100 1 arm Snatch combined
100 Overhead Squat combined
100 Med ball cleans combined
100 K2E combined
500 meter row 1 partner followed by the other

Great group lots of energy today!

Michele is back in the thick of it now. And we are constantly welcoming new comers Michelle and Steve coming in and getting after it today!

I am a little scared for when we break up team NoraAnderson in just over a month.