Saturday, April 9th - Monday, April 11th

Bonnie showing her sky moves!

Bonnie showing her sky moves!


Warmup: Coaches Choice


WOD: For Time

500 meter row then,

24-21-18-15-12-9-6-3 of



*with 20 Double Unders done after each set then,

500 meter row



Amnesty - pick a workout you may have missed during the week or work on a skill

*Sunday Funday crew meets at 7 am every Sunday morning ~ Everyone Welcome!



Warmup: 3 rounds of

20 Banded Pull Aparts

15 Russian Twist with Med Ball

10 KBS

5 Wall Walks


Mobility Monday - spend 15 minutes working on T-Spine Mobility ~ Coaches Choice


Strength: Snatch Grip Shoulder Press 3x10 ~ light weight

*behind the head


WOD: 10! of

Floor Presses @ 80% of BW


Ab Mat Situps

Joe Kusnitz