Wednesday, Aug 27th

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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

Strength/Skill: OTM x 12 minutes

3 Power Cleans

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

WOD: 12 minute amrap:

1 cal row,

1 power clean

- Add one rep to each movement each round until time is called

Joe Kusnitz
Tuesday, Aug 26th

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

WOD: 50-40-30-20-10 of

Calorie on Assault bike or Rower

Ab Mat Situps

with 800 meter run after each set

Joe Kusnitz
Monday, Aug 25th

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

Strength: Tempo Box Squat 4x8 (2 count down, 0 up)

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

WOD: For Time:

10! of

Wallballs 20/14#,

Calories on Assault Bike

Joe Kusnitz