Monday
METCON
Five rounds for time:
10x Burpee Box-jumps 24/20
10x American KBS 1.5/1.0
10x Toes to Bar
Post time to board
Tuesday
Skills with Marcie
Wednesday
16 min AMRAP
6x Alternate Arm DB Power Snatch 55/35
(L-R-L-R-L-R)
9x HR Pushups
12x Air Squats
Post rounds and partial to Board.
Thursday
5RFT
7x Strict Pullups
9x DB WTD Box Steps
35#+20”Rx men/20#+20”Rx women
11x SDHP 2/1.5
Post time to Board
Friday
Buddy WOD rain or shine!
Buddy A rows 500m while Buddy B runs 400m
Trade tasks once BOTH buddies are finished.
Repeat for a total of 4 complete cycles.
Each buddy will have run 1600m and rowed 2k
Post time to board.
Saturday
Foundations Class 9-11am
