Thursday, October 9th

Warmup: Coaches Choice

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Foundations: 12 minutes of:

300 meter row,

Plank position plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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WOD: Teams of 2 athletes -

24 Minute AMRAP

Parter 1 2x around the building,

partner 2 1 mile assault bike

~ switch when both partners are done

Joe Kusnitz
Wednesday, October 8th

Warmup: 3 rounds ~ not for time:

6 Zercher Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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Strength: Back Squat 6x3

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WOD: 12 minute amrap:

8 Wallballs,

8 Pushups,

8 weighted Situps with medball

8 ball slams

Joe Kusnitz
Tuesday, October 7th

Warmup: 10 minutes of:

8 Scap pushups,

16 Mountain climbers,

8 banded deadlifts,

16 ab mat situps

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WOD: 4 Rounds for Time:

500 meter ski erg,

30 Double Unders,

500 meter row,

20 GHD Situps,

400 meter run,

10 Pullups

Joe Kusnitz