Saturday - Monday, June 11th - 13th
Jen strong and with a smile
Saturday
Warmup: Coaches Choice
++++++++++++++++++++++
8 minute AMRAP:
21-18-15-12-9:
Row for Calories
GHD or Weighted Situps
Rest 7 Minutes
3 Minute AMRAP:
Cleans 185/135#
Rest 7 Minutes
10 Minute AMRAP:
1 Dumpster Dash
2 Rope Climbs
3 Jerks 185/135#
================================================
Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew ~ Everyone Welcome!
=================================================
Monday
Warmup: 3 Rounds of
15 medball cleans
12 pushups
9 burpees
++++++++++++++++++++
WOD: 20 minute AMRAP
1000 meter row (Only do the row to start)
then,
20 Hang Power Snatches 75/55#
20 Front Squats 75/55#
20 Sumo Deadlift High Pulls 75/55#
+++++++++++++++++++++++++++++++
Sellout: 20x1 Snatches 165/95#