FRIDAY Sept 16th

WARM UP

25 burpees

WOD pg75

"MCGHEE"

AMRAP 30 MIN

5 Deadlift

13 push ups

9 box jumps 

FINISH

Stretch and roll out

THURSDAY Sept 15th

WARM UP

50 High Knees

Run 400m

WOD

5 rounds

Push jerk 3-3-1-1-1x

Rest as needed between rounds

FINISH

ABC AB Extensions

WEDNESDAY Sept 14th

WARM UP

20 candlesticks

WOD pg66

ANNIE

50,40,30,20,10 for time

DU (x 3 singles)

Sit ups

FINISH

Level 1 Static hang (30 sec) pg125

TUESDAY Sept 13th

WARM UP

20 HSPU

20 V-UPS

WOD pg68

HELEN

3 rounds for time

Run 400m 

21 KB swings

12 pull ups

FINISH

 Work on Level one med ball cleans (10 max) pg125

MONDAY Sept 12th

WARM UP

Row 500m

WOD

1 round

60 push ups

50 ring rows

40 sit ups

30 squats

20 dips

10 box jumps

5 burpees

FINISH

Work on back bend bridge hold