Saturday
Warmup: Coaches Choice
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Happy 30th Birthday to Julia Gulia!!!
Julia's "Three Decades in Three Parts"
Decade #1: 5 Min AMRAP
6 Front Squats 135/95#
6 Push Press 135/95#
30 Double Unders
Rest 5 Minutes
Decade #2: 2 Rounds of
15 KBS 55/35#
1 Dumpster Dash
15 Burpees
1 Dumpster Dash
15 Situps
1 Dumpster Dash
15 Kettlebell High Pulls 55/35#
1 Dumpster Dash
Rest 5 Minutes
Decade #3: For Time
30 Power Cleans 135/95#
30 Box Jumps 30/24"
*Top of Each Minute perform 6 pushups until completion
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SUNDAY
Amnesty – Pick a workout you may have missed during the week or work on a skill
*Sunday Funday – 7 am Anyone Welcome!
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MONDAY
Warmup:
500m Row
10 Wall Balls
400m Row
15 WB
300m Row
20 WB
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Buy-in: 1 min max rep KBS 70/55#
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Strength: Snatch Grip Deadlift 5x5
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WOD: 10!
Floor Presses @ 75% BW
Burpees
With 1 dumpster dash between each round
