Monday, April 15th

Warmup: 3 rounds not for time:

12 Single Arm DB Row,

12 Situps,

12 lunges

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

Strength: OTM x 10 minute:

3 Power Jerks

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

WOD: 4 Rounds for Time:

10 Calorie Row,

8 Snatches 95/65#

Joe Kusnitz
Saturday & Sunday, April 13th & 14th

Super Saturday

“Rene”

7 Rounds for Time

400 meter run

21 walking lunges

15 pullups

9 burpees

*with a weighted vest

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 - 10 am

Anyone who wants a free workout is welcome to join us!

Joe Kusnitz
Friday, April 12th

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

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

Strength: Unstable Bench Press with banded KB’s 6x3

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

WOD: Amrap 11:

Power cleans 15 reps @ 135/95,

Power Cleans 15 reps @ 155/105,

Power Cleans 15 reps @ 185/135

Joe Kusnitz