Saturday - Monday, November 17th - 19th
Welcome to the weekend
SATURDAY
Warmup: Coaches Choice
+++++++++++++++++++++
Super Saturday
On the Minute for 7 Rounds of:
Minute 1: 15 Calorie Row
Minute 2: 10 Burpees over Rower
Minute 3: 15 Box Jumps 24/20”
Minute 4: 20 Double Unders
Minute 5: 10 Pullups
Minute 6: Rest
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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 ~ Everyone welcome!
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MONDAY
Warmup: 7! of
Pushups
Ring Rows
KB Deadlift
Calories row
++++++++++++++++++++
Strength: Back Squat 6!
*with 10 Toes to Wall after each set
+++++++++++++++++++++++++++++
WOD: 3 minute AMRAP ~ Assenting Set
1 KBS 70/55# + 1 Pullups
2 KBS + 2 PUllups… Unitl time is called
rest 2 minutes
2 minutes max rep burpees
rest 2 minutes
1 minute max rep DU’s