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SATURDAY

Warmup: Coaches Choice

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

WOD: For Time

21 Thrusters 95/65#

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climb

Rest 5 minutes

10 Minute AMRAP

50 Du’s

10 Back Squats 135/95#

SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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MONDAY

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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

Buy-in: 50 Wallballs for time

*Top of each minute do 10 Pushups ~ 6 Minute CAP!

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Strength: OTMX10

2 Heavy Power Cleans

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WOD: 10! of

Power Clean 155/95#

3x DU’s

with 1 Dumpster Dash after each set

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