`

Thursday

On the Minute (OTM) for 15 minutes of the following complex @ 65% or Clean & Jerk Max:

1 Dead Lift

1 Squat Clean

1 Jerk

Sellout: 3x25 Double Unders – Self Regulated Rest

___________________________________________________________________

Endurance: 6 am @ ECC – We will jog to the old box (the start) we will then run:

2x400, 1x800, 1x1200, 1x800, 2x400 or

4x400, 1x800, 2x1200, 1x800, 2x400 – Rest is ½ work time

=============================================================

Friday - Normal Gym Schedule

Buy-in: 3x10 Reverse Hypers

WOD: 5 Rounds for Time (RFT)

10 KBS 70/55#

20 Burpees

==============================================================

Saturday

Open WOD 13.4 – Super Saturday

Workouts will begin at 9 am and run until 11 am. Heats will be assigned when the athletes come in - First come, First compete. Athlete and judges standards will be reviewed at 9 am.

==============================================================

Sunday

Amnesty – Make up a workout you may have missed or work on a skill.

5 Comments