Bad Ass
SATURDAY
Warmup: Coaches Choice
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Super Saturday: Open Workout 19.4
For total time: (12 minute CAP)
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men: 95 lb. Women: 65 lb.
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SUNDAY
Sunday Funday @ 7 am ~ Everyone is welcome - even non members
Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!
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MONDAY
Warmup: 4 rounds of
10 Cal Row
8 shoulder press
12 box jumps
8 Double Unders
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Strength: 8 minutes to
Accumulate 30 reps of Back Squat
*Add Weight
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WOD: For Time
75 Wall balls 20/14#
800 meter run, then,
3-6-9-12
Back Squat 75% of last set completed in strength part ~ taken from the floor
Chest to bar Pullups
HSPU’s
