
5 PULLUPS
10 BALL SLAMS (20/14#)
15 BURPEES
20 JUMPING JACKS
MAX ROUNDS IN 20 MINUTES
*GOODLUCK TO JOEY BELL WHO WILL BE GOING THROUGH HIS 1ST DEGREE BLACK BELT AGOGE TONIGHT! BAHAHA
*GOODLUCK TO ALL THE CROSSFIGHTERS TESTING FOR THEIR NEXT RANK TOMORROW!


"Workout Capacity 101"

25 WALL BALLS (20/14#)
25 BALL SLAMS
25 HANDSTAND PUSHUPS
400M RUN
3 ROUNDS FOR TIME
*HAPPY BIRTHDAY KATIEBUG!


"A BUG'S LIFE"

RUTHLESS
20 PULLUPS
40 PUSHUPS
60 SQUATS
5 ROUNDS FOR TIME
*HAPPY BIRTHDAY ADAM SPRINGER!


"CANDY"