The Lord's Day

A day of rest.

Thank you all for the generous gift. I really appreciate it. You must know, for all the extra cash that comes in, a new piece of equipment gets purchased. That means, harder workouts.:)

Track WOD

***Today's workout will be at the Calvin Christian High School track at 08:30 hrs***

5 rounds for time of:

400 m
30 Push Ups
30 Squats
30 Sit Ups

Run 5K

***Saturday's workout will be at the Calvin Christian High School track***

Nichole

No Jim, I'm not "saying" you hit like a girl named Nichole. Just implying it...:)

AMRAP in 20 min of:

400 m
Max Reps Pull Ups

***Saturday's workout will be at the Calvin Christian High School track***

Rest Day

Have a good day off.

Running Fran

21-15-9

Thrusters (95/65)
Pull Ups
400 m

Linda

10-9-8-7-6-5-4-3-2-1

Deadlift (1 1/2 Bodyweight)
Bench Press (Bodyweight)
Cleans (3/4 Bodyweight)

The Lord's Day

A day of rest.

Sixty Three

7 rounds for time of:

(115#/75#)

3 X OHS (OverHead Squat)
3 X Push Press
3 X Power Cleans

Row 10 min

Go for max distance in the 10 minutes.