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Saturday

Warmup: Coaches Choice

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WOD: For Time

1 mile run then,

100 Dumbell or Kettlebell Thrusters 35/25#

***must start with 5 burpees and perform 5 burpees at the top of each minute until completion,

then,

1 mile run

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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: 12 minutes of

10 calorie row

4 plank to prayer

10 KBS

4 forward rolls

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Buy-in: 4x12 Reverse Hypers

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Back Squat: 12-9-6-3-1 ~ Increasing loads

**with 200 meter row following each set

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

WOD: 2x3 minute AMRAP:

3 Deadlift @ BW

6 T2B

12 DU's

with 1 minute rest between each round 

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