Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Strength: OTMx10 minutes

3 - OHS

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

WOD: 12 minute AMRAP

30 OHS 95/65#

30 Box Jumps 24/20”

30 Toes to Bar

30/20 Calorie Row

Warmup: 3 Rounds of 

10 box pushups

20 banded pull aparts

10 ring rows

20 jumping jacks

10 lunges

20 jump ropes (singles)

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Strength: OTM x 10 minutes

3 Push Presses ~ taken from the floor

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

WOD: “Karen”

150 wall balls for time 20/14#

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Endurance: Meet at ECC @ 6 am

Row 5 K

SATURDAY

Warmup: Coaches Choice

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

****NOTE there will not be a 10 am class on Saturday Morning ~ Go Support our Teams at the Average Joe’s Box Throwdown in Guilford

Super Saturday

6 Rounds for Time

4oo meter run

3 Rounds of “Cindy”

10 Power Cleans 185/115#

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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

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

WOD: OTM x 39 minutes

Minute 1: 5 Back Squats ~ taken from the floor

Minute 2: 15 Burpees

Minute 3: 10 Calorie Row