Saturday October 3rd

Cardio Burn:
3 Sets
600m Row
300m Run
-Rest 3 Min-
3 Sets
3k Bike
15 Devils Press #50’s/35’s

OLY:
Pause Snatch (at knee)
10 Heavy Singles
+
Pause Overhead Squat
10 Heavy Singles

Wod:
In Teams of 2
5 Rounds (each)
20/15 Cal Bike
20 Box Jump Overs 24”/20”
+
5 Rounds (each)
20 Deadlifts #155/105
20 Burpees

Saturday September 19th

Cardio Burn:
5/3/1 Min Clock
Max Cal Row
-Rest 1 Min-
5/3/1 Min Clock
Max Cal Bike
-Rest 1 Min-
5/3/1 Min Clock
Burpee
-Rest 1 Min-

*Go Thru For 5 Min, Then 3, Then 1

OLY:
5 Sets
Behind Neck Push Press
5 Reps
-Into-
10 Overhead Squats
+
5 Sets
5 TnG Power Cleans
-Into-
5 Front Squats

Wod:
In Teams Of 2
20 Min AMRAP
2.4.6.8...
Clean and Jerk #135/95
Toes to Bar
*Resting Partner Bikes For Max Cals