Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Ring Rows

10 Wallballs

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

Deadlift 7x3

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

WOD: 8 Minute AMRAP

3 Deadlift @ BW

6 T2B

9 Box Jumps 24/20”

————————————-

Endurance:

3 X Death by Burpees :)

Super Saturday

2 Rounds for time:

30 Burpees

15 Sntaches 115/70#

3 Rounds for time:

400 meter run

15 Chest to Bar Pullups

4 Rounds for time:

500 meter row

15 GHD Situps

======================

Sunday

Sunday Funday - 7 am Everyone Welcome ~ even non members

Open Gym - 8 am

=======================================================

Monday isn’t the end of the weekend—it’s the start of your next round of kickassery. Perspective. is. everything.

Monday

Warmup: 3 rounds of

20 meter high knees

20 box step ups

20 meter back pedal

20 situps

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

OHS 10-8-6-4-2

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

WOD: 1 Round for Reps

3 min ~ max rep rope climbs

1 minute rest

3 min ~ max cal Row

1 minute rest

3 min ~ max wall balls 20/14#

---

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Bench 10-8-6-4-2

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

WOD: 8 Rounds for Time

10 Alternating KB Snatches

10 KB Situps