Warmup: row 3 mins then,
3 rounds of:
8 ring rows,
8 pushups,
8 lateral bar step-overs,
8 kbs
+++++++++++++++++++++++++
Strength: OTM x 12 minutes
4 Power Cleans
+++++++++++++++++++++
WOD: 4 rounds for time:
400 meter run,
6 power snatches 115/75#
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Endurance: Meet at ECF @ 530 am
1 mile row
2 mile run
3 mile Assault Bike
Warmup: 3 rounds of:
30 seconds kb shoulder packing,
20 banded face pulls,
10 bottoms up KB press
++++++++++++++++++++++
Strength: OTM x 12 minutes
3 Power Jerks
+++++++++++++++++++++++
WOD: 20 Minute AMRAP
2 HSPU’s
4 Box Step up and Over with 2 DB 50/35#~ 24/20” box
6 DB Hang Cleans 50/35’s
8 DB Deadlifts 50/35’s
16 Calorie Assault Bike
Open gym @ 8 am ~ ONLY Class open to workout
Frosty Registration: 8-9 am
Workout Explanation and standards: 9-9:30
WOD 1: 9:30
WOD 2: 10:15
WOD 3: 11:00
WOD 4: Noon
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Sunday Funday @ 8 am
Open Gym @ 9 am
