Saturday - Monday, October 6th - 8th
Saturday
Warmup: Coaches Choice
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OTMx 8 minutes
3 Snatches
OTMx 8 minutes
3 Clean & Jerk
rest 8 minutes
“Mr Joshua”
5 Rounds for Time
400 meter run
30 GHD Situps
15 Deadlifts 250/160#
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Sunday
Sunday Funday @ 7 am ~ Everyone is Welcome
Amnesty 8 & 9 am - Pick a workout you may have missed or work on a skill
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Monday
Warmup: 10 minutes of
1 dumpster dash
10 wall balls
10 weighted situps
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Strength: Snatch Grip Shoulder Press 4x6
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WOD: 10!
Floor Presses @ BW
Burpees
Ab Mat Situps
rest 1 minute then,
1 mile run