Friday, March 28th

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: Bench Press 10-8-6-4-2

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

WOD: 10!

Shoulder to Over-head 135/95#,

10- Meter Sprints

Joe Kusnitz
Thursday, March 27th

Warmup: 10 minutes of:

10 calories on Ski Erg,

10 kbs,

10 later bench step overs,

10 Banded Scap pulls (per side)

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

Strength: Deadlift 10-8-6-4-2

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

WOD: 40-20-10-5 of:

Calories on Assault Bike,

Lunges,

Pushups

with dumpster dash Farmers carry after each set

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Endurance: Meet at ECF @ 530 am

teams of 2 or 3 athletes:

100 box jump and overs,

200 calories on bike,

300 calories on Ski Erg

~ partners must run around the building before tagging back in...

Joe Kusnitz
Wednesday, March 26th

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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

Strength/Skill: OTM x 12 minutes: 1~2 Snatch (stay below 90%)

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

WOD: 9 Minute AMRAP:

1 Snatch + 2x DU's,

2 Snatches + 4 DU's,

3 Snatches + 6 DU's...

Continue adding 1 Snatch and 2xDU's until time is called

Joe Kusnitz