Warmup: Athlete’s Choice

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Strength: Shoulder Press: 1x6, 3x3, 3x2

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WOD: OTM x 24 minutes

Odd Minutes: 12 Alternating DB Snatches 55/35#

Even Minutes: 12 Pullups

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Endurance: Meet at ECF @ 530 am

10, 15 or 20 minute run ~ out then back

Example: run 10 minutes out and run back ~ under 20 minutes :)

Warmup: Athlete’s Choice

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Strength: Front Squat: 1x6, 3x3, 3x2

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WOD: 3 Rounds for time:

20 KBS 70/55#,

30 pushups,

40 situps 

800 meter run

Super Saturday

No Classes due to the winter weather

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Sunday

Sunday Funday @ 8 am

Open Gym/Rugby Class @ 9 am

Strength - Power Cleans

WOD

7 min amrap:

10 cal row

15 x plank pull through

20 x kb swing

---------------‐‐--1 min rest------------------

7 min amrap:

10 cal bike

15 x situps

20 x gorilla rows