Saturday
Warmup: Coaches Choice
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For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
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Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7am Sunday Funday Crew ~ Everyone Welcome even nonmembers
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Monday
Warmup: 3 Rounds
10 wall balls
3 wall walks
10 kbs
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Buy-in: 90 seconds max rep wall balls ~ Athlete Picks Weight
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Strength: Push Press 6-4-2-2-2-1 ~ increasing load
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WOD: 10 Rounds for Time
5 Deadlifts 225/135#
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
*Once the athlete completes the 10 rounds ~ the athlete must row for calories until time is called @ 20 minutes
*Score = Number of Calories
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Sellout: For Time
10-8-6-4-2 of Thrusters 115/75#
with 2 Rope Climbs after each set