Saturday - Monday, March 30- April 1st
SATURDAY
Warmup: Coaches Choice
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Super Saturday: 7 Rounds for Time
11 Back Squats 185/115#
10 Jerks 135/95#
rest 10 minutes
30 Burpee + Ring Muscle Ups ~ 7 minute CAP!
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SUNDAY
Sunday Funday @ 7 am ~ Everyone is welcome - even non members
Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!
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MONDAY
Warmup: 4 rounds of
1 dumpster dash
6 alternating arm kettlebell press
12 box jumps
24 Double Unders
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Strength: Front Squat 3x20 with 5 Box Jumps after each set 30/24”
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WOD: 4 Rounds for Time
400 Run
21 Thrusters 95/65#
15 Bar Facing Burpees
9 Chest to Bar Pullups