Friday, March 1st

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Bench Press 3x10

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WOD: 10! of

DB Floor Presses,

Lateral Burpees over DB's

Joe Kusnitz
Thursday, February 29th

Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 banded pull through,

10 Banded lat pulldowns,

10 Spider pushups,

10 mountain climbers

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WOD: OTM x 40 minutes:

minute 1: 1 rope climb,

Minute 2: 10/8 calorie Assault Bike,

Minute 3: 100 meter sprint,

Minute 4: 12/10 Calorie Row

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Endurance: Meet at ECF @ 530 am

Same as main WOD

Joe Kusnitz
Wednesday, February 28th

Warmup: 12 minutes of:

2 minute row,

Reverse Hypers x 8,

Plank-ups x 8,

Prowler push x 10 meters,

Prowler pull x 10 meters

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

Strength: Deadlift 3x10

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

WOD: For Time:

100 Weighted Lunges with KB’s

*Top of each minute do 10 pushups

**Start with the pushups

Joe Kusnitz