Saturday

Warmup:  8 mins of:

3 wall walks

10 broad jumps

10 dumbell thrusters

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Super Saturday: "Glenn"

For Time:

30 Clean & Jerks 135/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

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Sunday Funday:

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

*7 am - Sunday fun run = Everyone is welcome to join!

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Monday

Warmup: 12 minutes of

12 banded pull aparts

12 PVC Pass-throughs

12 ring pushups

12 ab mat situps

12 jumping lunges

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buy-in: 2 minute max rep burpees

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Strength: Sumo Deadlift 6! ~ increasing load

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WOD: 5 minute AMRAP

3 Deadlifts 225/155#

6 box overs 24/20"

rest 3 minutes

5 minute AMRAP

3 Deadlifts 225/155#

6 Knees to Elbows

Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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Buy-in: 100 Ab mat situps

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Strength: 3x10 OLY bar over-head walking lung - Max weight/no failed moves

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WOD: 5 Rounds for Time

400 Meter Run

10 Thrusters 135/95#

20 Pushups

Warmup: 3 Rounds of

300 meter row

3 Rope Climbs

3 Heaving Snatch Balances

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Buy-in: 1 min Max Rep Thrusters 95/65#

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OTMx20 Minutes:

Odd minutes: 3 Snatches 135/95#

Even minutes: 3 HSPU's

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Endurance: meet at ECC @ 6 am

3, 4 or 6 x 800 meter repeats - 1/2 rest to work