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Last Week to Sign Up!

Last Week to Sign Up!

Saturday

Warmup: 4 Rounds of

8 PVC Pass-throughs

8 Ring pushups

8 Supermans

8 Kettlebell Deadlifts

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WOD: 10 Minute AMRAP

3 Ground to Over-head 155/95#

3 Bar MU's

Rest 5 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#

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

Sellout: OTMX10 minutes of

4 Banded Back Squats @ 1.25xBW

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Sunday

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

*7 am Sunday Funday - Everyone is Welcome ~ Even non-members :)

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Monday

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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buy-in: 90 seconds max rep Box Jumps 24/20"

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Strength: Front Squat 1x8, 2x6, 3x4, 4x2

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WOD: 21-15-9 of

Front Rack Lunges 95/65#

2xAb Mat Situps

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

Sellout: 7 Min AMRAP

3 Shoulder to OH 155/95#

3 Ring Muscle Ups

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

Cashout: OTMx8 minutes

3 Squat Snatches *Athlete Picks Weight

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