Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  10 squats/10 OH squats x 2 rounds

Working Capacity:  3 min MAX effort followed by 1 minute rest inbetween each exercise

• Power Cleans 135#/95# rx
• Wall Balls
• Thrusters 95#/65# rx
• Box Jumps
• Push Press 95#/65# rx
• Burpee

Stamina:  5 rounds

• Squat Cleans x 3  @ 90% 3 RM
• 15 SDLHP 53# rx
• 15 4ct Mountain Climbers

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• Stretch inbetween each set

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats/20 rollovers/30 OH squats

“Benchmark Barbara!”

• 20 pullups
• 30 pushups
• 40 situps
• 50 squats

5 rounds for time!!

CONGRATS TO ALL WHO PARTICIPATED AND SUFFERED IN SILENCE!