`

Saturday

Warmup: Coaches Choice

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

Super Saturday

For Time:

1000 meter row then

24-21-18-15-12-9-6-3 of

KBS 

Pullups 

*with 30 Double Unders after each set 

Then,

1000 meter row 

*****No Rest

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

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill.

*7 am Sunday Funday ~ Everyone welcome!

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

Monday

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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

Strength: Snatch Grip Shoulder Press: 3x8 @ 33% of BW

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

WOD: 12! of

Floor Presses @ 75% of BW

Burpees

Ab Mat situps

 

Comment