Saturday

Warmup: Coaches Choice

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

OTMx10 minutes 

2 - Snatches ~ Athlete picks weight

rest 2 minutes

OTMx10 minutes

2 - Clean & Jerks

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

WOD: 

Aaron Holleyman | Age 27 | Glasgow, Montana

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

=================================================

Sunday

Sunday Funday/Open Gym - Anyone welcome = Even nonmembers

7 am - Sunday Funday; 8 & 9 - Open Gym

==================================================

Monday

Warmup: 15 minutes Athlete's Choice

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

Buy-in: 2 min max rep thrusters 105/75#

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

Strength: OTMx10 of

5 Power Jerks ~ athlete picks weight

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

WOD: 10!

Thrusters 135/95#

Bar Facing Burpees

with 1 dumpster dash after each round 

Warmup: 15 minutes ~ Athlete's Choice

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

Super Setting: 4 Rounds ~ not for time

12 Seated Plate Raises

12 Seated DB Presses

12 Seated DB Lateral Raises

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

OTMX 10 of 

3 Bench Presses ~ athlete picks weight

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

20 minute team or solo

tire flips

*Every 2 minutes athletes must perform 12 toes to wall (feet cannot touch the floor)

-------------------------------------

Sellout/Rugby Conditioning 

2K Row ~ 30 seconds on - 30 seconds off (can only row for 30 seconds)

Warmup: 15 minutes ~ Athletes Choice

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

Buy-in/Open Prep: 100 burpees for time

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

Strength/Skill: OTMx 10 minutes of

3 Squat Cleans ~ athlete picks weight

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

WOD: 5 min AMRAP

1 HSPU + 1 Pullup

2 HSPU + 2 Pullups

..... add 1 rep until time is called

rest 5 minutes

5 Min AMRAP

1 Deadlift + 1 box over

2 Deadlift + 2 box overs 

...... add 1 rep until time is called 

---------------------------------------------------------------

Endurance: Meet at ECC @ 6 pm

2, 3 or 4 x 1 mile repeats (rest = 1/2 work)