Saturday & Sunday, November 7th & 8th

Super Saturday

6 Rounds for Time:

12 Box Jump and Overs,

6 Clean & Jerks 155/105#,

5 Chest to Bar Pullups,

20 Calorie Assault Bike

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

Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Plyo Skills - 3 Rounds

  • 10-15 Pogo Jumps

  • 15 Tall Drops

  • 10 Banded Side Steps, ea side

Core Strength - 3 Rounds

  • 4x Single Arm Rollout, ea side

  • Hanging Hollow Hold

  • Weighted Plank Hold

WOD 10 Min Amrap

  • 50 Jump Rope

  • 10 Barbell Sumo DL High Pull

  • 10 Lateral Up and Overs

Joe Kusnitz