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Consistency and focused practice gets results.  Congrats on your 70# snatch and thruster PRs this week, Marissa!

Consistency and focused practice gets results. Congrats on your 70# snatch and thruster PRs this week, Marissa!

SATURDAY

Warmup: Coaches Choice

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

For Time:

1000 meter row

20 Power Cleans 225/155#

“Annie”

50-40-30-20-10 of

Double Unders

Situps

10 Power Cleans 225/155#

1 mile run

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SUNDAY

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

* 7 AM ~ Sunday Funday - All athletes welcome even nonmembers

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MONDAY

Warmup: 10  minutes of

250 meter row

30 second pullup hold

10 wall balls

30 second Hand stand hold

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Back Squat: 10-8-6-4-2

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WOD: 4 Rounds for Time

20 Sumo Deadlift High Pull 75/55#

20 Burpees

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