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Friday

Warmup: 3 rounds of:

10-weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meters back pedal

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Strength: Bench 6x3 ~ Increasing Loads

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WOD: 5! Of

Rope Climbs

6xBurpees

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Saturday

Warmup: Coaches Choice

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WOD: 6 Rounds for Time

10 Power Cleans 165/95#

10 Toes to Bar

1 Run around the building

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Sunday

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

*Sunday Funday – 7 am Anyone Welcome!

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Monday

Warmup:

 500m Row

10 Wall Balls

 400m Row

15 WB

300m Row

20 WB

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Buy-in: 1 min max rep KBS 70/55#

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Strength: Snatch Grip Deadlift 5x5

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WOD: 10!

Floor Presses @ 75% BW

Burpees

With 1 dumpster dash between each round

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