REST DAY

Thrusters
1-1-1-1-1-1-1

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions


We have seen a lot of ripped and calloused hands lately.
read this article about hand care; Courtesy of Wastach Crossfit.
It has some great tips on how to keep your hands in good shape for those daily beatings.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Pain is never permanent. --Teresa of Avila