Saturday - Monday, December 9th - 11th

Best of luck on your travels, Mel!  Keep up the awesome work.

Saturday

Warmup: Coaches Choice

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Strength:

OTM X 10 minutes of 

2 Snatches

OTM x 10 minutes of 

2 Clean & jerks

** No rest between each oly movement

** Athlete can increase loads at any time with either movement ~ cannot decrease load!

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WOD: "Half Jack"

10 Min AMRAP

10 Push Press 115/75#

10 KBS 55/35#

10 Box Jumps 24/20"

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SUNDAY 

Amnesty - pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - anyone is welcome ~ even non members

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MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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Buy-in: OLY Bar Over-head walking lunges 4x10 steps ~ max load (bar cannot hit floor between sets)

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Strength: Front Squat 5x5 ~ max/efficient load

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WOD: For Time

21 Front Squats 115/75#

10 Cal Row

15 Front Squats 

20 Cal Row

9 Front Squats 

30 Cal Row