Tuesday, September 22nd

Welcome to the main class Curtis  

Welcome to the main class Curtis

Warmup: 10 minutes of

3 wall walks

5 pullups

7 ab mat situps

9 KB goblet squats


Strength: Sumo Deadlift 5x5


WOD: 8 min AMRAP

1 Shoulder to OH 135/95#

1 Chest to Bar Pullup

2 Shoulder to OH

2 Chest to bar pullups

3 Shoulder to OH

3 Chest to bar pullups..... until time is called


Endurance: meet at YMCA Pool @ 6 am ready to swim ~ Coach Joe

2(5x100 meters, 10x50 meters) Self regulated rest between set

Joe Kusnitz