Warmup: 4 Rounds of

10 meter banded monster walks

10 double kettlebell push presses

10 Russian twists with medicine ball

10 Hip extensions

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

Buy-in: 3 minute AMRAP

5 -wall balls

5 -box jumps

5 -kettlebell sumo high pulls

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

Strength: One and a Half Front Squats 3x10 @ 50% BW

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

WOD: For Time

50 Double Unders

40 KBS 55/35#

30 Pullups

20 Alternating Single Arm Kettlebell Snatches 55/35#

10 HSPU's

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Endurance: meet at Elm City CrossFit at 6 am

30 Min AMRAP:

Run to Road

Med Ball Suicides

20 DU's

Bonnie showing her sky moves!

Saturday

Warmup: Coaches Choice

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

WOD: For Time

500 meter row then,

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

KBS

Pullups

*with 20 Double Unders done after each set then,

500 meter row

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

*Sunday Funday crew meets at 7 am every Sunday morning ~ Everyone Welcome!

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Monday

Warmup: 3 rounds of

20 Banded Pull Aparts

15 Russian Twist with Med Ball

10 KBS

5 Wall Walks

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

Mobility Monday - spend 15 minutes working on T-Spine Mobility ~ Coaches Choice

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

Strength: Snatch Grip Shoulder Press 3x10 ~ light weight

*behind the head

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

WOD: 10! of

Floor Presses @ 80% of BW

Burpees

Ab Mat Situps

Dustin taking in the world in a whole new perspective!

Warmup: 4 Rounds of

4 Plank to Prayers

8 Quadapeds

16 Goblet Squats

32 Jumping Jacks

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

Buy-in: GHD Situps 4x15

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

Strength: Back Squat 5x3

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

WOD: For Time

40 Push Presses 95/65#

400 meter run

40 Ring Dips

400 meter run

40 Push Presses