Saturday - Monday, December 29th - 31st

SATURDAY

Warmup: Coaches Choice

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

Super Saturday WOD:

5 Rounds for Time

500 meter row

400 meter run

6! of:

Sumo Deadlift High Pull 95/65#

Hang Power Cleans 95/65#

Shoulder to Overhead 95/65#

====================================================

SUNDAY 

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

**7 am Sunday Funday - anyone is welcome ~ even non members

==============================

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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

Buy-in: OLY Bar Over-head walking lunges 4x10 steps ~ max load (bar cannot hit floor between sets)

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

WOD: “Fight Gone Bad”

3 Rounds of

1 Minute Max Rep Wall Balls 20/14#

1 Minute Max Rep Sumo Deadlift High Pull 75/55#

1 Minute Max Rep Box Jumps 20/16”

1 Minute Max Rep Shoulder to Over-head 95/55#

1 Minute Max Calorie Row