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Thursday

Warmup: 10 minutes of

8 toes to wall

8 GHD situps

8 KBS

++++++++++++++++

50 Wallballs for time 20/14#

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Snatch: 20x1 ~ Increasing load

++++++++++++++++

3 Rounds for Time

400 meter run

20 Hang Snatches 95/65#

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Endurance: meet at ECC @ 6 am ~ Coach Kimmie

Bike Ride with group ~ 45-60 mins (No Drop Ride)

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Friday

Warmup: 3 rounds of

jog around the building

10 reverse hypers

10 star jumps

10 ring pushups

+++++++++++++++

4x10 Alternating KB Presses ~ Standing from Rack Position

+++++++++++++++

4 Rounds for time

8 HSPU's

10 Deadlifts 225/135#

50 Meter Bear Crawl

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Saturday - Super Saturday and Party Day! Main WOD goes off at 900 am (all other classes still as normal)

Warmup: 8!

Burpees

Med ball Squat Cleans

OH walking lunges

++++++++++++++

21-15-9:

Box Up and Overs

Chest to Bar Pullups

rest 10 minutes

21-15-9:

Power Clean 155/115#

Calories on Rower

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

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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