It’s row time.

SATURDAY

Warmup: Coaches Choice

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WOD: Open 19.1

15 Minute AMRAP

19 Wall Balls 20/14#

19 Calorie Row

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SUNDAY

Sunday Funday @ 7 am - Anyone is welcome!

8 & 9 am - Amnesty Pick a workout you may have missed or work on a skill

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MONDAY

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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Buy-In: 1 minute max rep toes to bar

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Strength: 4 x Complex ~ athlete picks weight and may change

3 Squat Clean + 3 Hang Cleans + 3 Jerks

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WOD: OTM x 12 minutes

4 KBS 70/55# + 8 Burpees

Happy Birthday Sir Michael

Warmup: 3 Rounds of

10 second HS Hold

20 Skiers

30 Over-head Walking Lung Steps

40 Single Under Jump Ropes

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Buy-in: Weighted pullups 6x3

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Strength: Sumo Deadlift 6x3

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WOD: 3 Rounds for Time

400 meter run

30 KBS 55/35#

25 situps

20 Pushups

Whatever load you’re carrying today… stay strong.

Warmup: Row 500 meters + jump rope 2 minutes

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WOD: Teams of 3 (30 minute CAP)

3 Rounds:

30 Deadlifts 95/65

30 Hang Power Cleans 95/65

30 Push Jerks 95/65

100/70 Calories on Assault Bike

2 Rounds:

30 Deadlifts 135/95

30 Hang Power Cleans 135/95

30 Push Jerks 135/95

100/70 Calories on Assault Bike

1 Round:

30 Deadlifts 175/125

30 Hang Power Cleans 175/125

30 Push Jerks 175/125

100/70 Calories on Assault Bike