Saturday
Warmup: Coaches Choice
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For Time:
30 Squat Cleans 135/95#
rest 5 minutes
4 Rounds for Time
400 meter run
15 Hang Power Sntaches 95/65#
rest 5 minutes
3 Rounds for Time
80 Double Unders
40 Air Squats
20 Deadlifts 185/135#
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Rugby Sellout: OTMX20 minutes
100 meter sprint
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Sunday
Amnesty - Pick a workout you may have missed or work on a skill or make your own workout
*7 am Sunday Funday - Everyone is welcome ~ Even non-members
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Monday
Warmup: 3 Rounds
10 wall balls
3 wall walks
10 kbs
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Buy-in: 4xMax Rep Dips
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Strength: Back Squat 10-8-6-4-2 ~ increasing load
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WOD: OTMx20 minutes of
Odd minutes: 10 box jumps 24/20"
Even minutes: 5 Burpee Toes to Bar (athlete stands under the pull-up bar, then performs a burpee with the jump right into the the toes to bar)
*Scaled options would be burpee to knees to elbows or burpee to knee ups
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Sellout: "Grace"
30 Clean & Jerks for time 135/95#