Wednesday, October 21st

Warmup: Athlete’s Choice

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Strength: Deadlift 6x3 with 1 second pause at knee both up and down

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WOD: 6 Rounds for time:

200 meter run,

12 suitcase KB deadlifts,

12 K2E

Joe Kusnitz
Tuesday, October 20th

Warmup: Athlete’s Choice

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Strength/Skill: 15 minutes work on Snatch Balance Work

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WOD: “Isabelle”:

30 Snatches for time 135/95#

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Endurance: Meet at ECF @ 530 am

24! by 2 of

Single Unders

Situps

with run around the building after each set

Joe Kusnitz
Monday, October 19th

Warmup: Athlete’s Choice

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Strength:

Bulgarian Split Squat: 6x4 Each Leg,

Tempo Back Squat: 6x3 (3201) = (3 seconds down, 2 seconds at bottom, 0 up, 1 second at top)

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WOD: 10 Minute AMRAP:

2k Row then with time remaining - Max reps burpee over rower

Joe Kusnitz