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Thursday

Warmup: 4 Rounds of

200 meter row

10 rope slams

10 goblet squats

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

3 Rounds for time:

15 Snatches 75/55#

15 Box Jumps 24/20"

rest 10 mins

OTMx 8 Mins of

3 Shoulder Presses @ 65% of BW

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Endurance: meet at ECC @ 6 am ~ Coach Kimmie

5x bike 2 miles - run around the building

* 3 Minutes rest between each round

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Friday

Warmup: 3 Rounds

5 pullups

10 pushups

15 air squats

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

21-15-9 of:

Floor Presses 155/95#

Ab Mat Situps

Deadlift 155/95#

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

10x prowler push ~ increasing loads

*Rest As Needed

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Saturday - Super Saturday WOD time @ 900 ~ with regular schedule

Warmup: 10 mins of

10' Handstand walk

100 meter row

10 box jumps

100 meter run

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

For time:

5 Power Cleans 185/115#

100 DU's

20 Wall Balls 20/14#

10 Cleans

50 DU's

30 Wall Balls

15 Cleans

25 DU's

40 Wall Balls

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

Sunday

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

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