Tuesday, September 15th

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Warmup: 4 Rounds

200 meter run

10 kb presses

10 single arm kb overhead walking lunges

10 kbs

10 Alternating single leg kb deadlifts

10 Russian twist with kb

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Skill Work: 15 minutes of MU work

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Jerks 2x3, 4x1@ 45%, 3x1@ 75%, 1x1@ 80%

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WOD: OTM x 20 MInutes

Odd Minutes: 5 Power Cleans

Even Minutes: 10 Burpees

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Endurance: Row 5 K

Start with 10 burpee box overs and perform 10 burpee box overs each 500 meters

Joe Kusnitz