Warmup: Coaches Choice
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Sunday Funday ~ 7 am --> Everyone welcome
Amnesty/Open Gym 8 & 9 am --> Pick a workout you may have missed, or work on a skill or create your own workout.
Warmup: 15 minutes of
20 meter high knees
20 meter grape vine
20 meter frog jumps
20 meter bear crawl
Strength: OTM x 12 minutes
3 Snatches (power or squat ~ athlete's choice)
OTM x 24 minutes of (or 8 rounds of the following triplet)
1st minute - 5 plate burpee with OHS
2nd minute - 5 burpee pullups
3rd minute - 5 burpee box overs
**then repeat on the minute for 8 more rounds