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Wednesday

Cash-in: 50 Burpees for time

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Buy-in: 4x12 Back Extentions

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Push Press - 8x4 Must be taken from the floor - athlete sets the weight

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"Fran"

21-15-9 of:

Thrusters 95/65#

Pullups

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Cash-out: 3x1 min max rep power Snatches 95/55# - Self regulated Rest

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Thursday

Preview: 40 box jumps for time 24/20"

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buy-in: 6x10 second hand stand holds

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Teams of 2 or 3 Athletes do the following: Score = total reps!

4 min max rep KBS 55/35# - other athletes hold the static position (Hold the KB)

5 min max rep wall balls 20/14# - other athletes hold the squat position

6 min max rep knees to elbows - other athletes hold the static position

7 min max calorie row - other athletes do a dumpster dash

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Endurance: TBD

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