Saturday
Warmup: Coaches Choice
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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 ~ Everyone Welcome even non members
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Monday
Warmup: 4 Rounds ~ Not for Time
50 DU's or Single Unders
20 Overhead walking lunges with bar
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Strength: Front Squats 8x3
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WOD: 40-30-20-10
KBS 55/35#
1/2 Knees to Elbows
30 DU's after each round
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Rugby Conditioning: 50-40-30-20-10
Calorie Row
Burpees
It's Fridayyyyyyy
Warmup: 3 Rounds - Not for Time
10 OHS
10 Hand Release Pushups
10 Weighted Supermans
10 Weighted Situps
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Strength: Push Press: 3x3, 3x2, 3x1
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WOD: 10 Minute AMRAP
4 HSPU's
6 Toes to Bar
8 Burpee Box Jumps