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John H Willis

Complete the following : 30 min AMRAP : 50 m bear crawl 5 burpee pull ups 50 m walking lunge 5 burpee pull ups Then : 2X 1 mile run – max effort

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293

Complete the following : 6 rounds : 25 burpees 25 squat jumps 400 meter run Then : 3 mile run , moderate pace Notes : Big hooyah to class 293, who started Hell Week today !

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Op Junction City

Complete the following : 5 rounds : 25 pull ups 30 burpees 400 m run Then rest as long as needed 2 x 1 mile timed run ( 5 min rest between sets)

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Joe Ronnie Hooper

Complete the following : Swim: 1000 meter warm up ( any stroke) Workout : 10x 100m ( alt CSS and free , 20 sec rest, 80% effort) 1 min rest 10x 50m ( alt CSS and free, 15 sec rest, 90% effort) 1 min rest 10 x 25m ( all free, 10 sec rest max […]

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William R. Lawley, Jr.

Complete the following : 3 mile run 100 burpees 100 situps 100 pull ups 100 squats 3 mile run Notes : no rest in between , transition immediately from the run to pt and pt to the run

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Daniel Fernandez

Complete the following : 4 mile timed run Notes : Target time is 30 or under , failure to reach this time = 100 burpee punishment) Then : 10 rounds of : 10 pull ups 10 squats 10 toes to bar 10 dips 10 clapping push ups

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