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Saturday

Warmup: Coaches Choice

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WOD: 22 Minute AMRAP ~ can be done Solo or as a team of 2 athletes

10 HSPU's

20 Pullups

30 Over-head lung steps 45/35#

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Sunday

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

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Monday

Warmup: 10 minutes of

10 calories on rower

10 wall balls

10 step-ups with wall ball

10 pushups

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Buy-in: 10 minutes practicing Hand Stand Walks

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Strength: Back Squat 10-8-6-4-2 ~ Increasing Loads

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OTMx20 minutes of

ODD minutes: 10 box jumps 30/24"

Even minutes: 5 burpee toes to bar

 

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