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Rich:

Morning Warmup:

20 Pushups

20 Legthrows

60 Jumping Jacks

3 Burpees (made up yesterdays)

20 Squats

10 Burpees

25 Situps

100 Jumping Jacks

20 Squats

20 Pushups

25 Legthrows

10 Burpees

Afternoon 

WU:

70 J Rope

4 burpees

10 pullups

15 elev push

20 squats

60 j rope

20 8# resistance situps

5 pistols (each leg)

WOD:

7 RFT

21 75# Shoulder Press

21 Back Extensions

Time: 16:02

Post:

21 45# Shoulder Press

21 38# EZ Curls

15 38# EZ Curls

9 38# EZ Curls

21 45# Shoulder Press

15 Elevated Bar Pushups

4 HSPU

Handstand Practice

Amy:

WU

30 jump rope

4 burpees

20 squats

10 leg throws

WOD:

Pack

5 Rounds for time:

38# Push Press, 12 reps

21 back extensions

Time: 16:29

Post:

L-Sit Practice