Warmup: 3 Rounds:

10 wall balls,

3 wall walks,

10 kbs

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

Buy-in: 1 minute max rep wall balls

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

Strength: Push Press 6-4-4-2-2-1

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

WOD: OTMx20 -

Odd: 5 Power Jerks 135/95#,

even: 5 burpee T2B

———————————————

Endurance: Meet at ECF @ 530 am

10x 10 KBS + 200 meter sprint

Warmup: Athlete’s Choice

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

WOD: "Chelsea" 

OTM x 30 minutes

5 pullups,

10 pushups,

15 air squats

Super Saturday

OTM x 8 minutes

1 Deadlift + 3 Hang Cleans (Athletes pick power or squat clean)

OTM x 8 minutes

3 Snatches

Rest

"Brehm"

10 rope climbs,

20 back squats 225/155#,

30 HSPU's,

Row 40 Cals

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

Sunday

Sunday Funday @ 8 am

Open Gym/Rugby Training @ 9 am

Strength - Power Clean Complex

WOD - 10 Down of

Box Jumps

Situps

Ball Slams

KBS