Warmup: 12 minutes of

200 meter row

10 Reverse hypers

8 KBS

6 Oly bar bent over rows

4 Chinups

2 Forward rolls

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

Buy-in: 3x10 weighted ring rows (with vest)

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

WOD: For Time

100 Double Unders then,

4 Rounds of

2 Muscle Ups

8 Front Squats 155/105#

10 HSPU's

20 Burpees

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

Strength: Push Press 4x6

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Endurance: Meet at ECC @ 6 am

24! by 3's of

KBS 55/35#

Pushups

Ab Mat Situps

*Run Around the building after each round

SATURDAY

Warmup: Coaches Choice

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

3 Rounds for time:

30 Calorie Row

20 Power Cleans 95/65#

10 Front Squats 95/65#

Rest 10 mins

4 Rounds for time:

15 Shoulder to Over-head 95/65#

10 Toes to Bar

5 Chest to Bar Pullups

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SUNDAY

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

*7 am - Sunday Funday Group = Anyone is welcome to join the fitness fun!

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MONDAY

Warmup: 3 Rounds of

5 pullups 

10 pushups

15 air squats

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

Strength: Stiffed legged Deadlift 3x10

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

WOD: 4 Rounds for time

800 meter run

20 Box Jumps 24/20"

30 Wall Balls 20/14#

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

Sellout: Power Snatch 20x1

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 GHD Situps

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

Buy-in: 1 min max rep shoulder to Over-head 75/55#

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

WOD: 2x The following AMRAP's

4 Min AMRAP

5 Deadlift 185/95#

5 Box Jumps 24/20"

rest 2 minutes

3 Min AMRAP

10 Air Squats

20 Double Unders

2 Min Rest ~ then do it again!

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

Strength: 10x 1 min on - 1 min off

Max distance farmers carry

*Athlete Picks weight