Friday, August 23rd

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Strength: OTM x 10 minutes: 3 Sumo Deadlift High Pulls

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WOD: 3 Rounds for time:

10/15 Calorie Row,

10 Sumo Deadlift High Pulls 95/65#,

20 Ab Mat Situps

Joe Kusnitz
Thursday, August 22nd

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength: OTM x 10 minutes of: 3 Squat Cleans

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WOD: Rounds for time - 2 mins at each station:

Deadlifts 95/65#,

dumpster dash,

box jumps 20"

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Endurance: Meet at ECF @ 530 am

"Griff"

For Time:

800 meter run,

400 meter backwards run,

800 meter run,

400 meter backwards run

Joe Kusnitz
Wednesday, August 21st

Warmup: 15 minutes of:

1 minute ski erg,

10 meter bear crawl,

10 meter crab walk,

10 banded pull-aparts,

3 wall walks

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Strength: OTM x 10 of 3 Push Press ~ taken from the floor

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WOD: For Time:

800 meter run,

40 Wallballs 20/14#,

30 Pushups,

40 Shoulder to Overhead 95/65#

Joe Kusnitz