Monday, August 5th

Warmup: 3 Rounds ~ Not for Time:

6 lateral bar step overs,

8 Reverse Hypers,

10 Hollow Rocks,

12 Calorie Row

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Strength: OTM x 10 Minutes

3 Back Squats

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WOD: "Sweetness"

5 Rounds for Time:

15 KBS 55/35#,

9 Burpees,

400 meter run

Joe Kusnitz
Saturday & Sunday, August 3rd & 4th

Super Saturday

For Time:

1000 meter row then,

15 Single Arm Snatches 50/35#,

3 Rope Climbs

30 Box Jump and Overs 24/20",

3 Rope Climbs

800 meter run

3 Rope Climbs

30 Box Jump and Overs,

3 Rope Climbs

15 Single Arm Snatch

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Sunday

Sunday Funday @ 8 am

3 Rounds of 7 min Amrap

400 m Run / 450 Row

20 Pullups

200 m Run / 250 Row

15 Sumo DL high pull 95/65 #

Fence Frolic / 100 m Row

Max Pushup in Remaining Time

Rest 3 Min & Repeat

Open Gym @ 9 am

Joe Kusnitz