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Saturday

Warmup: Coaches Choice

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

WOD: 7 minute AMRAP:

15 Push Press 135/95#

15 Push Press 155/105#

15 Push Press 185/135#

rest 3 minutes

7 Minute AMRAP:

15 Power Cleans 135/95#

15 Power Cleans 155/105#

15 Power Cleans 185/135#

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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 is welcome even non members

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

Monday

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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Strength/Skill: 20-30 HSPU's ~ not for time

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4x3 Minute AMRAP's of

3 HSPU's 

3 Bar Muscle Ups

3 Box Jump Overs 24/20"

2 Minute Rest between each round

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

Strength: OTMx8 Minutes

3 Thrusters 135/95#

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