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Saturday

Warmup: Coaches Choice

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

WOD: for time

“Donkey Kong” 21-15-9

Burpeess

KBS 55/35#

Box Jumps 24/20”

Right into….

“Jerry”

1 Mile Run

2 K Row

1 Mile Run

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Sunday

Sunday Funday @ 7 am - Anyone is welcome!

8 & 9 am - Amnesty Pick a workout you may have missed or work on a skill

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Monday

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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

Strength: OTMX 10 minutes

3 Shoulder Presses ~ Max weight

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

WOD: 3 Rounds for Time

800 meter run

30 Wall Balls 20/16#

60 Mountain Climbers

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