Saturday - Monday, December 15th - 17th

Is that Shirley NOT doing burpees?  Congrats to our Burpee Challenge winner who went above and beyond the challenge to reach the 5000 burpee mark!  Impressive determination, commitment, and follow-through.

Is that Shirley NOT doing burpees? Congrats to our Burpee Challenge winner who went above and beyond the challenge to reach the 5000 burpee mark! Impressive determination, commitment, and follow-through.

SATURDAY

Warmup: Coaches Choice

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WOD:

10 Minute Cap

12-9-6

Deadlift @ BW

Bench @ BW

Power Clean @ BW

rest 5 min

10 Minute Cap

12-9-6

Thrusters 155/105#

Ring Muscle Ups

rest 5 minutes

10 minute Cap

12-9-6

Back Squat @ BW

Calorie Row

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SUNDAY

Sunday Funday @ 7 am

Amnesty 8 and 9 am - Pick a workout you  may have missed or work on a skill 

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MONDAY

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Strength: Push Press 1x15, 1x10 1x8, 3x2

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WOD: For Time 

Run 1 mile then,

3 Rounds of 

10 Shoulder to Over-head 135/95#

15 Pullups

20 Double KB Front Rack Lunges 55/35#

then,

800 meter run

Joe Kusnitz