Saturday - Monday, October 21-23rd

Super Saturday

Warmup: 3 Rounds

200meter row

10 GHD Situps

10 GHD Back Extentions

10 KBS

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

5 Rounds for time

6 Power Cleans 185/135#

12 Box Jumps 24/20"

24 Calorie Row 

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Sunday Funday

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

** 7 am group run - Everyone welcome!

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Monday

Warmup: 10 minutes of

10 banded pull aparts

8 Dips

6 kbs

4 burpee box jumps

2 HSPU's

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

Buy-in: 150 DU's for Time

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

Strength 1: 4 Rounds ~ not for time

12 seated dumbbell presses

12 dumbbell high pulls

12 dumbbell rows (6 each arm)

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Strength 2: 6x3 Snatch Grip Shoulder Press (keep the bar in front of head)

*With 10 plate raises after each set

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WOD: 5 Rounds for time

5 Shoulder to Over-head 155/95#

10 toes to bar

15 pushups