Thursday, September 8, 2016


Rowling Champs!

20 min AMRAP
20 Wall ball 20/14
10 Burpee box Jump
5 ring dips
Reverse tabata:
Hollow rocks
Superman hold
1 min lunge stretch each leg
1 min banded tricep stretch each arm


  1. 7 rounds RX
    ring dips got tough!

  2. I'm grateful for Amy and all the hard work she puts into everything she does.


  3. PLEASE HELP! Has anyone seen my jump rope? I left it at the gym last night but couldnt find it today. It is a blue rope with a darker blue handles. I am traveling on Monday and was hoping to take it with me!

    Snatch5x5 75, 85,100,115,130 missed 1 in my last set but I noticed that I rolled up on my toes when I was starting so I have to learn to stop the lift before i go above the knees if i feel it is off
    Due to doing the HPC yesterday, I did just front squats today in lieu of CL&J
    Front squats 5x3 with pause at bottom 65, 85, 105, 125, 145 then a normal set of 3 at 165
    3 rds of
    10 banded dog leg lifts R
    10 banded dog leg lifts L
    10 straight leg lifts