Three rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

#bedyanmic

Five rounds for time:
400m Run
30 Box jump, 24 in. box
30 Wall ball shots, 20 lb. ball

#bedynamic

Three rounds for time:
800m Run
50lb. Dumbbell squat cleans, 30 reps
30 Burpees

#bedynamic

21-15-9 for time:
Thrusters
Pull-ups

Meal of the Day:
Baby Spinach Salad (w/hard boiled eggs)…light ranch dressing
Baked Sweet Potato

#bedynamic

Meal of the Day:
2 Baked Tilapia Fillets
Spinach
Baked Sweet Potato

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

#bedynamic

400m Run
30 Sit-ups
20 Push-ups
10 Jump Squats
5 Pull-ups

#bedynamic

“‎I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new level. I am interested in the unknown, and the only path to the unknown is through breaking barriers, an often painful process.” ~Diane Nyad

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

#bedynamic

#bedynamic