Best seat in the house.
Saturday
Warmup: Coaches Choice
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WOD:
21-15-9 of
KB Snatches 55/35#
Box Jumps 24/20#
rest 5 minutes
10 Minute AMRAP of
6 Single Arm KB Clean & Jerks 55/35#
3 Bar Muscle Ups
rest 2 minutes
21-15-9 of
KBS 55/35#
Burpee over KB
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Sunday
Sunday Funday @ 7 am
Amnesty 8 and 9 am - Pick a workout you may have missed or work on a skill
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Monday
Warmup: 10 minutes of
1 Dumpster Dash
2 Forward rolls
3 HSPU's
6 KBS
10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)
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Strength: Thrusters 1x15, 1x10 1x8, 3x2
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WOD: For Time
Row 500 meters then,
3 Rounds of
10 Shoulder to Over-head 135/95#
20 Box Jumps 24/20"
30 Over-head Walking lunge 45/25# Plate
then,
800 meter run
