Thursday, March 6th

Warmup: 12 minutes of:

10 lateral bench step overs,

10 Calorie row,

10 spider pushups,

10 weighed stepups,

10 Ring rows

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Strength: Snatch High Pull 5x3, Hang Power Snatch 10x2

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WOD: OTM x 20 minutes:

Odd Minutes: 3 Snatches,

Even Minutes: 3-5 HSPU's

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Endurance: Meet at ECF @ 530 am

Strongman Mile

Joe Kusnitz
Wednesday, March 5th

Warmup: 3 Rounds of:

Row x 12 cals

KB Goblet Squats x10,

KB RDL x10,

KBS x10

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Strength: Deadlift 6x3 ~ 1 Second pause at knees - up and down

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WOD: 21-15-9 of

Deadlifts 225/155#,

2x Mountain Climbers

Joe Kusnitz
Tuesday, March 4th

Warmup: 3 Rounds of

Row x 10 Cals

Pullups x3-6,

1-Arm DB Row x15 per arm,

Walking Lunge x12 per leg

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Strength/Skill: Clean High Pull 5x3, Hang Power Clean 10x2

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WOD: 10! of

Power Cleans 135/95#,

2x DU's,

Dumpster Dash after each round

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run

Joe Kusnitz