Attention! The 530 am class is a bunch of bad mofo’s

HOLIDAY SCHEDULE

WEDNESDAY ~ REGULAR SCHEDULE

THURSDAY ~ ONLY 1 CLASS @ 900 AM

FRIDAY ~ ONLY 1 CLASS @ 1000 AM

SATURDAY/SUNDAY ~ REGULAR SCHEDULE

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Warmup: 12 minutes of

10 Cal Row

10 Toes to Wall

10 Wall Ball Slams

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

Strength: Deadlift 6!

*with 8 weighted knees to elbows after each set

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

WOD: 4 Rounds for Time

5 Deadlift 315/185#

25 Wall balls 30/20#

400 meter run

Hopping into the week like what!!!!

HOLIDAY SCHEDULE

Wednesday ~ Regular Schedule

Thursday ~ ONLY 1 Class @ 900 am

Friday ~ ONLY 1 Class @ 1000 am

Saturday/Sunday ~ Regular Schedule

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Warmup: 5 Rounds 

300 meter row

10 ball slams

10 goblet squats

10 pushups

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

Strength: 6! Snatch

with 8 Bent over rows after each set ~ with the same weight

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

WOD: 27-21-15-9 of

Dumbell Push Press 50/35’s

Ring Dips

———————————————-

Endurance: meet at ECC @ 6 am

OTMx26 Minutes

6 Burpee Broad Jumps + 6 10-meter sprint runs

Welcome to the weekend

SATURDAY

Warmup: Coaches Choice

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

Super Saturday

On the Minute for 7 Rounds of:

Minute 1: 15 Calorie Row

Minute 2: 10 Burpees over Rower

Minute 3: 15 Box Jumps 24/20”

Minute 4: 20 Double Unders

Minute 5: 10 Pullups

Minute 6: Rest

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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!

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MONDAY

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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

Strength: Back Squat 6!

*with 10 Toes to Wall after each set

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

WOD: 3 minute AMRAP ~ Assenting Set

1 KBS 70/55# + 1 Pullups

2 KBS + 2 PUllups… Unitl time is called

rest 2 minutes

2 minutes max rep burpees

rest 2 minutes

1 minute max rep DU’s