Tuesday, September 10th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: 15 minutes to work up to a heavy single snatch

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WOD: OTM x 12 minutes:

3 Power Snatches,

3 HSPU's

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run

Joe Kusnitz
Monday, September 9th

Warmup: 3 rounds of:

200 meter row,

10 meter front rack KB lunge,

10 burpees, 10 DB presses

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Strength: Front Squat 3x10

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WOD: For Time:

10!

KBS 55/35#,

box jump and overs 24/20"

Joe Kusnitz
Saturday & Sunday, Sept 7th & 8th

Super Saturday

For time:

21 Front Squats 155/105#,

9 Pullups

30 Calorie Ski Erg,

15 Clean & Jerks 155/105#,

15 Pullup

30 Calorie Row,

9 Snatches 155/105#,

21 Pullups

30 Calorie Bike

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Sunday

Sunday Funday @ 8 am ~ Everyone Welcome

Seated Barbell Z - Press - 10 8 6 4 2 Reps with Increasing #s

WOD: 21, 15, 9 of

Floor Press

Ring Row

+ 20 M Farmers Carry after each round

Open Gym @ 9am

Joe Kusnitz