`

Saturday

Warmup: Coaches Choice! Be Prepared :)

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

7 Minute AMRAP

3 Ground to Over-head 155/95#

3 Bar MU's 

Rest 10 minutes 

For Time: 

2 laps around the building

10 Thrusters at 75/55#

1 lap around the building

20 Thrusters 

1 Dumpster Dash

30 Thrusters 

5 minute rest

OTMx10 minutes

3 Deadlifts 315/185#

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

Sunday

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

Comment