Saturday

Warmup: Coaches Choice

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WOD: 18 Min AMRAP of

12 Burpee Box Overs 24/20"

9 Shoulder to Over-Head 135/95#

6 Toes to Bar

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Sunday

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

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Monday

Warmup: 150 Double Unders

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Strength: 4 Rounds ~ Not for Time

12 Seated Dumbell Presses

12 Dumbell High Pulls

12 Dumbell Rows (6 on each arm)

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WOD: "Karen"

150 Wallballs for Time 20/14#

Warmup: 12 minutes

10 kbs

20 meter bear crawl

30 second plank hold

40 jumping jacks

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Body Building Buy-in: 3 Rounds of the following SuperSet

10 Dumbell bent over Flies

10 Dumbell flat bench Flies

10 Dumbell alternating Hammer Curls (on each arm)

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WOD: For Time

3 Rope Climbs then,

21-15-9

Hang Clean 135/95#

Dips

then,

3 Rope Climbs

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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Strength: Sumo Deadlift 7!

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WOD: 3 Rounds for Time

Run Around the Building

15 Power Snatches 95/55#

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Endurance: Meet at YMCA Pool @ 6 am

5x100, 10x50, 5x200 Rest = Work