Wednesday, May 7th

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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Strength/Skill: Hang Squat Clean 5x3

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WOD: "Jackie"

For Time:

1000 meter row,

50 Thrusters (OLY Schedule) 45/35#,

30 Pullups

Joe Kusnitz
Tuesday, May 6th

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: Snatch Grip DL 5x3

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WOD: For Time:

800 meter run, then

6! of

wall balls,

pushups,

800 meter run, then

6! of

burpees,

calories on Assault Bike

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Endurance: Meet at ECF @ 530 am

6 rounds for time:

500 meter ski erg,

800 meter run,

100 single unders

Joe Kusnitz
Monday, May 5th

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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Strength: Back Squat: 5x3

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WOD: 10! of

Calorie Row,

Deadlift 275/185#

Joe Kusnitz