`

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD:

For Time 

50 Wall Balls 20/14

400 meter run

20 Hang Clean 135/95#

30 Box Jumps and Over 24/20#

800 meter run

30 Box Jumps and Over

20 Hang Cleans

400 meter run

50 Wall Balls

==============================

Sunday

Happy Easter! ~ Regular Scheduled Classes

Amnesty - Pick a workout you may have missed/ Make up your own / Work on a Skill 

**7 am Sunday Funday ~ Everyone welcome even non members

===============================

Monday

Warmup: 3 Rounds

10 KBS

10 Pushups

10  Pullups

10 Calorie Row

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

Buy-in: Tabata Double Unders

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

Strength: Seated Dumbell Press 4x8

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

WOD: 10! of

Power Cleans 155/105

*with 10 burpees after each set + dumpster dash

-----------------------------------------------------------

Rugby Conditioning: Row 100 Calories 

**At the top of each minute 3 Kettlebell Cleans + 3 Burpees over rower

***Start with row (try and accumulate as many calories as possible in the first minute :)

Comment