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Thursday

5 Rounds for Time (RFT)

400 Meter Run (over the bridge and back)

20 Wall Ball 20/14#

20 KBS 55/35#

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Endurance: 6 am @ ECC – Tabata Triple Threat!

3x (20 seconds Run - 10 seconds rest x 8 Rounds)

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Friday

Buy-in: 3x25 Ab Mat Situps

WOD: On the Minute (OTM) for 12 minutes of:

3 Squat Cleans  135/75#

Sellout: 3x500 Meter Row

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Saturday

Open WOD 13.5 – 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.

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Sunday

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