Wednesday, September 30th

Strength: Thrusters 6x3, 3x2, 3x1

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WOD: OTM x 15 minutes

minute 1: 3 Thrusters

minute 2: 12 Ab Mat situps

minute 3: 8/10 Calorie Bike

Joe Kusnitz
Tuesday, September 29th

Strength: Deadlift 6x3, 3x2, 3x1

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WOD: 5 Rounds for Time

400 meter run

7 Deadlifts 225/115#

9 Toes to Bar

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Endurance: Meet at ECF @ 530 am

5 x On the 2 Minutes for each movement

300 meter row

12 Box Jump overs

2 MedBall Suicides

Joe Kusnitz
Monday, September 28th

Warmup: Athlete’s Choice

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Strength/Skill: Power or Split Jerks 30x1

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WOD: “Cindy”

20 Minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

Joe Kusnitz