Warmup: Slow 8 Minute AMRAP
12 Wall Balls
8 Box Jumps
4 Wall Walks
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Strength: Shoulder Press 8x3
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WOD: "Barbara"
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3 Minutes
Repeat All for 5 Rounds in Total
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Rugby Conditioning: 10 Rounds for Time
10 Calories on AirDyne
5 Tire Flips
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