Wednesday, March 13th

Warmup: 3 Rounds of:

Ski Erg x 10 Cals

KB Goblet Squats x10,

KB RDL x10,

KBS x10

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

Strength: Deadlift 6x3 ~ 1 Second pause at knees - up and down

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

WOD: 21-15-9 of

Deadlifts 225/155#,

Box Jumps 24/20"

Joe Kusnitz
Tuesday, March 12th

Warmup: 3 Rounds of

10 Calorie Row

Pullups x10,

1-Arm DB Row x15 per arm,

Walking Lunge x12 per leg

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

Strength: Clean High Pull 5x3, Hang Power Clean 10x2

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

WOD: 10! of

Power Cleans 135/95#,

2x DU's,

Dumpster Dash after each round

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run

Joe Kusnitz
Monday, March 11th

Warmup: 3 Rounds of:

Sled Push: 20 meters

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

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

Strength: Push Jerks 10x2

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

WOD: 4 Rounds for Time:

12/8 Calorie Bike,

12 Power Jerks 135/95#,

12 Knees to Elbows

Joe Kusnitz