Saturday & Sunday, May 17th & 18th

Super Saturday

OTM x 10 minutes

3 Snatches

OTM x 10 minutes

3 Clean & Jerks

Rest

For Time:

100 cal bike,

100 medball cleans,

100 box steps

@ every 2 minute do:

6 ab mat situps + 3 Pushups

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Sunday

Sunday Funday Join us for Classes @ 8 or 9 am

Open gym available 8-10 am for any makeup work or solo programming

Group Warmup

Group Strength: 6 x 3 KB Jerks w Pause

Option 1)

Strength WOD, 10 Rounds for Time

  • 4 DB Deadlift

  • 3 DB Hang Cleans

  • 2 DB Shoulder to Overhead

  • 1 DB Devil Press

  • Sandbag sprint ~ 40 m

Option 2)

Recovery Circuit - 3 to 4 Rounds

  • 10 x Banded Deadlift

  • 10 x Kneeling Banded Press

  • 10 x Jumping Skiiers

  • 10 x Russian Twist

  • 10 x Cobra Good Mornings

  • 100 x Jump Rope

Joe Kusnitz