Air Squat
– Feet shoulder width apart
– Look straight ahead
– Maintain lumbar curve
– Hips below the top of the knee…
– Weight on heels
– Chest up
– Stand to full hip and knee extension
Ohhh and flexing photo of course!

27-21-15-9 Reps of:
Kettlebell Swings (70/53)
Burpees
400 Meter Run
Post times to comments 

Jess, Dani and Ryan all smiles and no cries 

In teams of 2-3 spend 8:00 Minutes on each part:
Part 1. Overhead Squat – Find a heavy single
Part 2. Snatch Balance – Find a heavy single
Part 3. Snatch – Find a heavy single
then AMRAP 7:00 Minutes: Power Snatch #115/#80
OTM: 7- Wallballs 30lbs/20lbs
Post loadings and reps to comments 

Jenna “Bartley” “Jrock” “Moniiiiica”

Every 7:00 Minutes for 35:00 Minutes (5 Rounds)
Round 1: 80/60 Calories Bike/Row
Round 2: 80/60 Calories Bike/Row
Round 3: 12 Rounds of: 5 Box Jumps + 3 Strict Handstand Pushups
Round 4: 80/60 Calories Bike/Row
Round 5: 80/60 Calories Bike/Row
Post times to comments per round

Classic!

“Nasty Girls”
3 Rounds:
50- Air Squats
7- Ring Muscle-Ups
10- Hang Power Cleans #135/#95
Post times to comments

Justin

Alternating On the Minute for 20:00 Minutes 
Odd Minutes: 1 Round of Cindy
Even Minutes: 3 Deadlifts (Climb in Weight)
*1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
Post loadings to comments

Sure get a few Airdynes.. their good for you… said NO ONE

Teams of 3: 10k Row, Switch every 250 meters
Post times to comments

Greg and Sharon

“Diane”
Deadlifts #225/#155 
Handstand Push-ups
Post times to comments