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Holiday Schedule ~ ONLY 1 Class on Monday @ 930 am

Saturday

Warmup: 10 mins of

30 second bar hang

3 HSPU's

6 power snatches

200 meter row

12 ring pushups

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2 Rounds for time:

1000 meter row

50 Thursters 45/35#

30 Pullups

Rest 10 minutes

20 Snatches for time 165/95#

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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 everyone is welcome! 

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Monday

Memorial Day!

Murph

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Tuesday

Warmup: 8 Rounds

3 floor presses

5 T2B or Wall

7 GHD Situps

100 meter row

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

20 Min AMRAP:

1 Bar Muscle Up

7 Power cleans 135/95#

7 Burpees

14 DU's 

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Endurance: Meet at ECC @ 6 am

Coach Joe Special

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