Saturday - Monday, April 29th - May 1st


Warmup: Coaches Choice


Strength/Technique: Squat Cleans 30x1


WOD: For Time

40-20-10-5 of

DB Snatches 55/35#

Box Jumps 24/20"

with 800 meter run after each set



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

*7am - Sunday Funday Crew Workout ~ Everyone welcome



Warmup: 8! of

slam balls

medball cleans

weighted ab mat situps

calorie row


Buy-in: 50 Wall Balls for time 20/14#

*At the top of each minute do 10 pushups - 6 minute time CAP


WOD: 10!

Power Clean 155/95#

3x Double Unders

with dumpster dash after each set


Sellout: Front Squat 3x10

Joe Kusnitz