Friday, March 29th

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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

Strength/Skill: 15 minutes to work up to a heavy Clean

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

WOD: 6 Rounds for Time:

3 HSPU's,

9 hang clean 135/95#,

24 DU's,

Row 200 meters

Joe Kusnitz
Thursday, March 28th

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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

Strength/Skill: 15 minutes working on KB Turkish Get-ups

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

WOD: Teams of 2 Athletes-

For Time:

50 Calorie Bike,

100 KBS,

50 Calorie Bike,

100 Burpees,

50 Calorie Bike,

50 KBS,

50 Calorie Bike,

50 Burpees

————————————————————-

Endurance: Meet at ECF @ 530 am

Team Challenge Surprise!

Joe Kusnitz
Wednesday, March 27th

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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

Strength/Skill: 15 Minutes to work up to a heavy single Jerk

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

WOD: 30-20-10 of:

S2OH 95/65#,

Pullups

Joe Kusnitz