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Saturday

Warmup: Coaches Choice

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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 even non members

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Monday

Warmup: 4 Rounds ~ Not for Time

50 DU's or Single Unders

20 Overhead walking lunges with bar

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Strength: Front Squats 8x3

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WOD: 40-30-20-10

KBS 55/35#

1/2 Knees to Elbows

30 DU's after each round

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Rugby Conditioning: 50-40-30-20-10

Calorie Row

 Burpees

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