Saturday - Monday, September 28-30th

Super Saturday

2 Rounds for time:

30 Burpees

15 Sntaches 115/70#

3 Rounds for time:

400 meter run

15 Chest to Bar Pullups

4 Rounds for time:

500 meter row

15 GHD Situps

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Sunday

Sunday Funday - 7 am Everyone Welcome ~ even non members

Open Gym - 8 am

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Monday isn’t the end of the weekend—it’s the start of your next round of kickassery.  Perspective. is. everything.

Monday isn’t the end of the weekend—it’s the start of your next round of kickassery. Perspective. is. everything.

Monday

Warmup: 3 rounds of

20 meter high knees

20 box step ups

20 meter back pedal

20 situps

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OHS 10-8-6-4-2

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WOD: 1 Round for Reps

3 min ~ max rep rope climbs

1 minute rest

3 min ~ max cal Row

1 minute rest

3 min ~ max wall balls 20/14#


Joe Kusnitz