`

Saturday

Warmup: Coaches Choice

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

WOD: Open 12.3

18 min AMRAP

15 Box Jumps 24/20”

12 Push Press 115/75#

9 T2B

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

Sunday

Sunday Funday @ 7 am ~ Everyone Welcome!

Amnesty - Pick a workout you may have missed during the week

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


MONDAY

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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

Buy-in: 10 minute Pistol work (one-legged squat) and progressions

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

Strength: Back Squat 5x8 ~ one and a halfs

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

IMG_0940.jpg

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

Comment