`
 Welcome to the weekend

Welcome to the weekend

SATURDAY

Warmup: Coaches Choice

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Super Saturday

On the Minute for 7 Rounds of:

Minute 1: 15 Calorie Row

Minute 2: 10 Burpees over Rower

Minute 3: 15 Box Jumps 24/20”

Minute 4: 20 Double Unders

Minute 5: 10 Pullups

Minute 6: Rest

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SUNDAY

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

*7 am Sunday Funday ~ Everyone welcome!

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MONDAY

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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Strength: Back Squat 6!

*with 10 Toes to Wall after each set

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WOD: 3 minute AMRAP ~ Assenting Set

1 KBS 70/55# + 1 Pullups

2 KBS + 2 PUllups… Unitl time is called

rest 2 minutes

2 minutes max rep burpees

rest 2 minutes

1 minute max rep DU’s

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