`

Saturday

Warmup: Coaches Choice

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

WOD: For Time

50 Burpees

800 meter run, then

10 Rounds of

5 Pullups

10 Pushups 

15 Air Squats then,

800 meter row

50 Burpees

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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

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

Monday

Warmup: 3 Rounds

200 meter row

10 ball slams

20 weighted situps

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

Buy-in: 50 Wallballs for time 20/16#

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

Strength: Sumo Deadlift 5x3

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

WOD: 10!

Calorie row

Deadlift 225/115 (315/185)

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