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Saturday

Warmup: Coaches Choice

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2 Rounds for Time

50 Cal Row

20 Deadlift @ BW

30 DU’s

40 Cal Row

15 Power Cleans @ 80% BW

40 DU’s

30 Cal Row

10 Snatches 70% BW

50 DU’s

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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: OTMx 16 minutes

Odd Minutes - 6 Shoulder Presses

Even Minutes - 6 Toes to Bar

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WOD: 4 Rounds for Time

400 meter run

25 Burpees

25 Shouder to Over-head 115/75#

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