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Saturday

Warmup: Coaches Choice

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WOD: With a running clock

2K Row

rest 2 minutes

"Grace" - 30 Clean & Jerks for Time 135/95#

rest 2 minutes

"Fran" - 21*15*9 of Thruster 95/65# & Pullups

rest 2 minutes

2K Row 

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Sunday

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

Sunday Funday ~ 7 am - Everyone welcome, even non members

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Monday

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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Week 5 of 6 for Super Sets!!!

Super Set x 4 ~ Not for time

A - Front Squat x 10

B - Romanian Deadlift x 8

C - Backwards or Side Step-ups x 8

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WOD: 10 minute AMRAP

10 Wall balls 20/14#

5 Toes to Bar  

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