Warmup: 10 minutes of

10 calorie row

10 OHS

10 KBS

10 Situps

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

Buy-in: Reverse Hypers 4x12

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

Strength: Box Squats 8x3

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

WOD: 2 Rounds

3 minute AMRAP

2 Calorie Row + 2 Deadlifts 225/135#

(Increase by 2 reps until time is called)

Rest 2 minutes

3 minute AMRAP

2 Burpees + 2 KBS 70/55#

(Increase by 2 reps until time is called)

Rest 2 minutes

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Endurance: Meet at ECC @ 6 am

24 Down by 2’s

Push ups

Situps

with 400 meter run after each round

Wilfredo showing determination during “Culbreth” on Saturday

Warm up: 10 minutes of

5 pull ups

10 push ups

15 air squats

100m row

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

Buy in: 3x10 kip swings

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

Strength: Hang snatch

12x1 (focus on technique)

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

WOD: 10 rounds for time

3 snatches (135/95)

6 toes-to-bar

9 ring dips

Warmup: Coach’s Choice

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

“Culbreth”

For time:

1 double under

1 thruster (65/45)

2 double unders

2 thrusters…

20 of each movement

At the end of round 5, do 5 burpees

At the end of round 10, do 10 burpees

At the end of round 15, do 15 burpees

At the end of round 20, do 20 burpees

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Sunday

Sunday Funday - 7 am —> Everyone welcome, even non-members

Amnesty - Pick a workout you may have missed or make up your own

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