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Saturday

Warmup: 4 Rounds of

8 PVC Pass-throughs

8 Ring pushups

8 Supermans

8 Kettlebell Deadlifts

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

WOD: For Time

50 Burpees

800 meter run - then,

15 Rounds of:

5 Chest to Bar Pullups

10 Wall Balls 20/14#

then,

800 meter run

50 Burpees

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

Sellout: OTMX10 minutes of

4 Banded Back Squats @ 1.25xBW

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

Sunday

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

 

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