Tuesday, June 4th

Warmup: 3 minutes on bike then,

3 rounds of

6 pushups,

KB row x 6 (each arm),

Single Arm KB Over-head Carry x10 Meters (each side)

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

Strength: Push Press 3x6

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

WOD: 4 Rounds for Time:

400 meter run,

30 Alternating DB Snatches 50/35#,

20 GHD Situps

—————————————————

Endurance: Meet at ECF @ 530 am

For Time:

run around building + 40 KBS,

2xrun + 30 KBS,

3xrun + 20 KBS,

4xrun + 10 KBS

Joe Kusnitz
Monday, June 3rd

Warmup: 3 rounds of:

200 meter jog,

30 Second Side Plank Holds (each side),

10 banded hip extensions,

10 goblet squats

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

Strength: Back Squat 3x6

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

WOD: 50-40-30-20-10 of

DU's,

Wallballs

Joe Kusnitz
Saturday & Sunday, June 1st & 2nd

Super Saturday

For Time:

100 cal bike,

100 medball cleans,

100 box steps

@ every 2 minute do:

6 ab mat situps + 3 Pushups

==========================

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Open Gym @ 9 am

Joe Kusnitz