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Saturday

Warmup: Coaches Choice

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

WOD 1: AMRAP 7

15 Shoulder to Overhead 135/95#

15 Shoulder to Overhead 155/105#

15 Shoulder to Overhead 185/135#

Rest 5 minutes

WOD 2: AMRAP 7

15 Cleans 135/95#

15 Cleans 155/105#

15 Cleans 185/135#

Rest 2 minutes

WOD 3: AMRAP 7

Row or Run Max Distance

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Sunday

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

*7 am Sunday Funday Workout - Everyone welcome

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Monday

Warmup: 6 rounds of

6 burpee broad hops

6 pullups

6 kb goblet squats

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

Buy-in: Reverse Hypers 3x12

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

Strength: One and a half Front Squats 4x10 @ BW

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

WOD: For Time

5 Snatches 135/95#

15 T2B

200 meter run

10 Snatches

10 T2B

400 meter run

15 Snatches

5 T2B

800 meter run

 

 

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