Warmup: 5 Rounds ~ Not for Time

5 Pullups

10 Pushups

15 Air Squats

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Buy-in: 3x (10 GHD or Ab Mat Situps + 10 GHD Hip Extensions or Superman's)

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Strength: Deadlift 5! ~ Increasing Loads

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WOD: "Grace"

30 Clean & Jerks for Time 135/95#

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Endurance: Meet at ECC @ 6 am

3x Death by burpees + 10 meter sprints

*with 2 minutes rest after the last person fails

SATURDAY

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Warmup: Coaches Choice

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WOD: 10 Rounds for Time

3 HSPU's

5 Power Cleans 185/115#

7 Burpee Box Overs 24/20"

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SUNDAY

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

***7 AM Sunday Funday - Everyone is welcome!!! 

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Monday

Warmup: 12 minutes of

300 meter row

10 Ab mat or GHD Situps

20 jumping jacks

30 Mountain Climbers

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Strength: Front Squat 7x5

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

WOD: 3 Rounds for time

10 Toes to Bar

20 Wall Balls 20/14#

30 Double Unders

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

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

Strength: Sumo Deadlift 5!

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

WOD: 3 Rounds for Time (26 min CAP)

200 meter walking lunges

400 meter run

200 meter farmers carry 50/55’s#

500 meter row