Happy Halloween!!
This week-
Monday we don't have school so I am open we can do CF kids also if you want. Bring kids.
Should we say 9:00? I am flexible
Wed and Fri 8:20 unless someone needs a different time
Saturday

Ab day
Started with 100 sit ups- non of us got a PR. Nice try girls! We are going to get Beth to 100 sit ups before Chrsitmas!


5 rounds
10 TTB or KTE
15 GHD sit ups
25 wall ball sit ups with 10lb ball
50 sit ups

Kipping pull ups-
https://www.youtube.com/watch?v=GnIN3UqPciA
https://www.youtube.com/watch?v=F2PVZpjRQuk

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

This week schedule-
Mon, Wed, Fri 9:00. If 9:00 doesn't work let me know and we will do 8:20 that day.
Dawn's birthday is Friday! Dawn can you come Friday or should we do a bday wo Saturday?

Next weeks Schedule- We are headed out of town this weekend but Dawn might want to wo tomorrow, touch base with her if you want to join her.
Mon- I have a GI appointment at 8:00 so I could tentatively schedule a wo at 9:30
Wed, Fri 8:20
Saturday

Tabata
sit ups
rope or push ups
pull ups
wall sit w/14lb ball
burpees
row

This weeks schedule
Mon, Wed, Fri 8:20
Saturday

5k row

Nancy
5 rounds
run 400m
15 over head squats

We have started to do a lot of GHD sit ups, please watch this vid it is good!
https://www.youtube.com/watch?v=Ufaa41nkIP8

4 rounds for time
run or row 400m
25 GHD situps
30 DU or 90 singles
15 sumos
25 bj overs

Dumbell Snatch Vid
https://www.youtube.com/watch?v=dDRiPLPzUVg

Helton
3 rounds
run 800m
30 snatches
30 burpees

30 min AMRAP
12 walking lunges
15 ghd sit ups
15 bk ex
5 pull ups

This weeks schedule-
Would it be ok to do Mon and Wed 9:00? If not, let me know
Fri 8:20
Saturday