Warmup: 3 Rounds of

10 ball slams

15 reverse hypers

20 mountain climbers

25 jumping jacks

30 banded monster walk steps

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

Buy-in: 30 Chest to Bar Pullups 

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

Strength: Back Squat 5x5 ~ Moderate to Heavy weight

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

WOD: 5 Rounds for time

20 Box Jumps

20 Kettlebell Suitcase Deadlift 70/55# (in each hand)

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Endurance: meet at ECC @ 6 am

3 Rounds for time:

20 Wall balls 20/14#

10 Cal row

20 Box Jumps

10 Cal row

20 KBS

10 Cal row

20 Situps

10 Cal row

20 Burpees

10 Cal row

Saturday

Wamup: Coaches Choice!

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

WOD: For Time

1000 meter row

30 Snatches 95/65#

2000 meter row

30 Power Cleans 95/65#

Rest 10 minutes

30 Burpee Muscle-ups for time

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Sunday

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

*7am Sunday Funday ~ Everyone is welcome even nonmembers!

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Monday

Warmup: 5 Rounds of

5 Ring rows

10 dumbell bench or floor presses

15 air Squats

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

Buy-in: 30 Hand release pushups ~ not for time

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

Strength: 15 minutes to establish a heavy thruster

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

WOD: "Jackie" 

1000 meter row

50 Thruster 45/33#

30 Pullups

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

Sellout: Muscle up practice

Warmup: 3 Rounds of

300 meter row

10 rope slams

12 slam ball squats

14 box step ups

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

Strength: Deadlift 5x5

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

WOD: For Time

15! of

Wall Balls 20/14#

Pullups

Pushups