2 x 1 mile run.   Rest 6-7 minutes

Great job to everyone that completed our week 1 challenge .  

Week 2 challenge: 600 cals on Rogue Bike. Can accumulate through the week. Deadline is Saturday. Get after it!

5 Rounds for Time

7 Front Squats 135/95

7 Hang Power Cleans

10 Burpees

For Time

800m Run

30 Kettlebell Swings 53/35

30 Pull Ups

600m Run

25 Kettlebell Swings 

25 Pull Ups

400m Run

20 Kettlebell Swings

20 Pull Ups

300m Run

15 Kettlebell Swings

15 Pull Ups

200m Run

10 Kettlebell Swings

10 Pull Ups

100m Run

5 Kettlebell Swings

5 Pull Ups

*cap 30

Power Snatch 

3-3-3-2-2-2-1-1-1

5 Rounds

Every 3 Minutes:

14 Burpees

20 Wall Balls 20/14

AMRAP Strict Pull Ups

in 40 minutes

Bike 2 Minutes on 2 Minutes off

Amrap 9.  Rest 5.  Amrap 9

25 Double Unders

5 Shoulder to Overhead 135/95

10 Deadlifts 135/95

Superset NFT

Bench Press 3-3-3-3-3

Miracle Grows 7-7-7-7-7

DB Neutral Grip Press 15-15-15-15-15

Congratulations to our April Challenge winners!  Cash pot went to Victoria and the Sam's Kitchen gift card went to Marybeth!

Do your food shopping this weekend and be ready for the health and nutrition challenge starting on Monday

AMRAP 25

15 Push Press

10 Pull Ups

20 Wall Balls

10 Toes to Bar