Wednesday, May 8th

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: OTM x 10 Minutes

3 Power Jerks

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

WOD: 4 rounds for time:

400 meter run,

12 push presses,

12 pullups

Joe Kusnitz
Tuesday, May 7th

Warmup: 10 minutes of:

10 calorie bike,

10 reverse hypers,

10 hip swings (on each leg),

10 burpees

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

Strength: OTM x 10 minutes:

3 Front Squats

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

WOD: 7 minute amrap:

27 DU's

7 power clean 155/105#

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Endurance: Meet at ECF @ 530 am

1 mile row, 2 mile run, 1 mile row

Joe Kusnitz
Monday, May 6th
Monday, May 6th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 10 Minutes

3 Power Cleans

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

WOD: For Time:

20 Thrusters 75/55#,

30 Snatches 75/55#,

40 Calorie Assault Bike

Joe Kusnitz