Wednesday, September 11th

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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Strength: Power Jerk 3x10

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WOD: 3 Rounds for Time:

400 meter run,

8 Power Jerks 135/95#,

12 pullups

Joe Kusnitz
Tuesday, September 10th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

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

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

WOD: For Time:

10!

KBS 55/35#,

box jump and overs 24/20"

Joe Kusnitz