Warmup: 3 rounds of
12 weighted step-ups
3 forward rolls
1 dumpster dash
12 dumbell shoulder presses
+++++++++++++++++++++++++
Buy-in: 4x8 Reverse Hypers
+++++++++++++++++++++++++
Strength: Deadlifts 3x10 @ BW
++++++++++++++++++++++++++
WOD: OTMx20 Minutes
Odd Minutes: 6 Power Cleans @ 50% of BW
Even Minutes: 20 DU's
Warmup: 4 Rounds ~ Not For Time
10 Ring Rows
15 Air Squats
20 Alternating Single Leg KB deadlifts
+++++++++++++++++++++++++++++++
Strength: Weighted Good Mornings (with OLY BAR) 4x8
with 6 weighted knees to elbows or knee ups after each set
+++++++++++++++++++++++++++++++
WOD: For Time
1 Run Around the Building
40 KBS 55/35#
2 x Run Around the Building
30 KBS
3x Run Around the Building
20 KBS
4x Run Around the Building
10 KBS
5x Run Around the Building
----------------------------------------------------------
Endurance: Meet at ECC @ 6 am
YOKE MILE!
Saturday
Warmup: Coaches Choice
++++++++++++++++++++
Super Saturday WOD: For Time
1 Mile Run
50 Snatches 95/65#
1 Mile Row
==============================
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
===============================
Monday
Warmup: 15 minutes to work on Calf and Ankle Mobility
++++++++++++++++++++++++++++++++++++++++++++
Buy-in: 4 minutes max rep burpees
++++++++++++++++++++++++++++
Strength: Over-Head Squat 6x3
+++++++++++++++++++++++++++
WOD: 8 minute AMRAP
8 OHS 95/65#
8 Box Jumps 24/20"
+++++++++++++++++++++++
Sellout: 100 Situps ~ not for time