Saturday - Monday, June 29th - July 1st

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD:

3 Rounds for Time

5 Rope Climbs

25 Back Squats 185/115#

25 Jerks 135/95#

then,

1 mile run

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Sunday

7 am - Sunday Funday - Everyone welcome

8 am - Open Gym

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Monday

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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

OTMx 10 minutes

3 OHS

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

WOD: OTM x 21 minutes

Minute 1: 10-10 meter sprints

Minute 2: 7 Burpee toes to bar

Minute 3: 10 Box Jumps 30/24”

Joe Kusnitz