Lacie

2 Rounds:
25- Deadlifts #185/#135
50- Wallballs
50/35 Calorie Bike
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Box Brief:
Saturday Aug 26, 2017- Team Showdown Throwdown 8:00am-2:30pm

Liliana

For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar
800 Meter Sandbag Run (50/35)
5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Box Brief:
Saturday Aug 26, 2017- Team Showdown Throwdown 8:00am-2:30pm

Rachael

AMRAP 3:00 Minutes
21/15 Calorie Row
21 Erg Burpees
Max Thrusters #75/#55
Rest 3:00 Minutes
AMRAP 3:00 Minutes
18/12 Calorie Row
18 Erg Burpees
Max Thrusters #95/#65
Rest 3:00 Minutes
AMRAP 3:00 Minutes
15/10 Calorie Row
15 Erg Burpees
Max Thrusters #115/#80
Rest 3:00 Minutes
AMRAP 3:00 Minutes
12/8 Calorie Row
12 Erg Burpees
Max Thrusters #135/#95

Box Brief:
Saturday Aug 26, 2017- Team Showdown Throwdown 8:00am-2:30pm

Jeff P

3 Rounds:
400 Meter Run
15- Clean and Jerks #115/#80
75- Double Unders
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Box Brief:
Saturday Aug 26, 2017- Team Showdown Throwdown 8:00am-2:30pm

When you hit that PR! BOOOOOOOM we all know that feeling!
Katie

For Time:
50 Calorie Row
50 ft. Walking Lunge
40 Calorie Row
50 ft. Walking Lunge
30 Calorie Row
50 ft. Walking Lunge
20 Calorie Row
50 ft. Walking Lunge
10 Calorie Row
50 ft. Walking Lunge
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Dumbbells are an amazing implement. They can make workouts easier or harder, movements better or worse. For those of us with mobility limitations, dumbbells can be a great option to help work around them. They also have a great ability to address imbalances from side to side. Both hands have to work independently and freely. This requires our brain and body to work harder while thinking about both hands. If one side is less neurologically sound than the other, it will show. However, working on this neurological balance will serve to improve our fitness. When you grab a pair, you will quickly discover the many benefits of training with dumbbells.

AMRAP 20: Teams of 2
100/80- Calories Bike
75 -Wallballs #30/#20
50- Burpee Box Jump Overs
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Ali coaching Gymnastics, every Wednesday nights at 7:30pm

3 Rounds:
10- Front Squats #185/#135
20- Chest to Bar Pull-Ups
50- Double Unders
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