Saturday & Sunday, June 14th & 15th

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

for time:

500 meter row then,

24-21-18-15-12-9-6-3:

GHD or weighted Situps

Pull ups

with 20 DU's Between each round,

then

500 meter row

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

Sunday Funday @ 8 & 9 am Classes

Open Gym avail. 8-10 am

Sunday Strength

Z press 6x4

+ 8-10 Barbell Good Mornings

4 Rounds Deep Core Work

  • 20m Prowler push

  • 10 KB Banded Russian Twists

  • 10 DB Windmills

  • 10 KB Plank Pull Throughs

  • 10 Med Ball Slams

Joe Kusnitz