Skills: The Push Jerk
The Workout:

20 Slamball
10 Pull-ups
30 Swings
10 Push Jerk

30 Slamball
20 Pull-ups
40 Swings
20 Push Jerk

30 Slamball
20 Pull-ups
30 Swings
20 Push Jerk

20 Slamball
15 Pull-ups
30 Swings
20 Push Jerk

10 Slamball
10 Pull-ups
20 Swings
20 Push Jerk

The Workout:
For Time
1 lap around the field
20 DB Press Per Side
200m
20 DB Push Press Per Side
200m
20 DB Split Jerk Per Side
200m
20 DB Squats
200m
20 DB Hang Snatch Per Side
1 lap around the field


I love the smell of competition in the morning.
Mindy 19:32
Rox 19:32

Dynamic/CrossFit Warm-up
The Workout:

Scaled Elizabeth
3 rounds for time 21-15-9 reps of:
Clean 80lbs
Ring Dips


Doug 9:42

The Workout:
For time

1 Lap around the field
3rounds 21-15-9 reps of:
Swings
Push Press
Slamball
1 Lap around the field

Lauren 9:27
Mindy 9:30
Jen 10:40

Bonus Round:
15 Push-ups
50 Step-ups
Mindy & Lauren

The Workout:

4 rounds for time of:
400m
6 20lb DB Hang Snatch Per Side
12 Slamball Burpees
24 Push-ups

36 SquatsThis guys fast!

Snoop Dougg 25:20