OK - Team vote? Who would like the programming presented for the entire week and why? Please leave your vote in the comments section of this post. 

Congrats on finishing your exams and papers, Al!  Putting in that hard work in and out of the gym!

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Box Step ups

10 Jumping Jacks

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Super Set x 4

A - Bench Press x 5

B - Seated Plate Raises

C - Flat Bench DB Flies

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WOD: For Time

1000 meter row

30 meter DB Single Arm (your choice) Over-head walking Lunge 55/30#

15 Burpee Box Overs 24/20"

500 meter row

20 meter DB Lunge

10 Burpee Box Overs

250 meter row

10 meter DB Lunge

5 Burpee Box Overs

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Remember to Vote!

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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Super Set x 4 ~ Not for Time

A - Zercher Squats x 4

B - Sumo Deadlifts x 6

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WOD: Teams of 2 

22 minute AMRAP

10 Calorie Row

10 Thrusters 95/65#

15 Calorie Row

15 Thrusters

20 Calorie Row

20 Thrusters 

***Increase by 5 Reps on each movement until time is called

****Can Partisan movements anyway 

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Endurance: Meet at ECC @ 530 am --> Team Bike Ride

Meet at YMCA @ 6 am --> Team Swim

Marissa and Coach Dustin dig deep during "Tumlinson" on Friday!

Warmup: 3 Round of

30 meter bear crawl

30 meter walking lunges

30 meter frog hop

30 meter banded monster walks

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

Super Set x 4 ~ Not for Time

A - Front Squat x 8

B - Single Leg Deadlift with KB x 10 (alternating legs)

C - OLY bar Good Mornings x 10

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WOD: 5 Rounds for Time

400 meter run

30 Wall balls 20/16#