Strength: OTM x 12 minutes

3 Power Jerks

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

WOD: 12 minute AMRAP

1 Push Press + 1 Pullup + 1 Ab Mat Situp

**Add 1 Rep per round until time is called

—————————————————————-

Endurance: Meet at ECF @ 530 am

10 x 300 meter row + 200 meter sprints

Self-Regulated Rest

Strength: OTM x 12 minutes

3 Back Squats

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

WOD: For Time

40-30-20-10 of

Wallballs

Calories on Assault Bike

Super Saturday

Mr Joshua:

5 Rounds for Time:

400 meter run,

30 ghd situps,

15 DL 250/160#

=======================

Sunday

8 am

6x7 Push Press 😉

WOD 12 min Amrap

• 10 m Prowler Push

• 10 Ring Row

• 15 Situps

• 15 KBS

Open Gym/Rugby Class @ 9 am

• Back Squat!