The worst thing you can do for the ones you love is the thing they could and should do for themselves.

Abraham Lincoln

Run/BS

4 rounds for time of:

Run 400m

10 Back Squats (225/155)

DB Press - PPress/T2B/LHops

Strength/Skill:
Dumbbell Press 3-5 sets of 10-12 reps of strict press, use a weight that you fail between 10-12 reps into set, rest 90-120 secs between sets.

Conditioning:
AMRAP in 15 minutes of:
10 Push Press (95/65)
15 Toes to Bar
20 Lateral Hops Over Barbell

Row/Pistol/HPCln

3 rounds of:
Row 500m
20 Alternating Pistols
10 Hang Power Cleans (155/105)
Rest 3-5 minutes
Log each round for time.


Thruster - Fran

Strength/Skill: 
Thruster 8-4-2-1

Conditioning:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups


Burpees

100 Burpees for time!

Partner WOD

Teams of two complete the following:

100 Burpee Box Overs
75 Dumbbell Push Jerks (45/25)
50 Chest to Bar Pull-ups

One works, one rests, switch as needed.



Deadlift - DL/DU

Strength/Skill: 
Deadlift 8-6-4-2, all sets are touch and go, dropping bar at anytime is a no rep.

Conditioning:
5 rounds for time of:
10 Deadlifts (275/185)
30 Double Unders


Run/KBSwing/AbMat

3 rounds for time of:
400m Run
25 Kettlebell Swings (55/35)
50 AbMat Sit-ups

OHS - OHS/PCln

Strength/Skill:
Overhead Squat 3x3 up to 185, do 1 power clean after each set, rest 2-3 minutes between sets.

Conditioning:
10-9-8-7-6-5-4-3-2-1
Power Clean
Overhead Squats


Men use 95# and women us 65#

Cindy or Mary

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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