Crossfit

Nancy + Helen

5 rounds of 

Run 400m-15 overhead squats (95/65lb). 

Then 3 rounds of

Run 400m-21 kb swings (53/35lb)-12 pullups. 

Rx-Plus

70/53lb kb and CTB pullups for Helen

Metcon class 

4 rounds of 1 minute stations for max reps

1) plate burpees 2) db deadlift+ db clean+ db push press complex  3) wallballs 4) V-ups 5) double unders 6) rest