THURSDAY Warm-up Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute

WED Warm-up Metcon (Time) 4 RDS 20 DB POWER SNATCH 20/30 40 DUBS 20 LUNGES IN PLACE WITH DB 40 SIT UPS 400 MT RUN

TUESDAY Warm-up Metcon (Time) 200 MT FARMERS CARRY 35/55 40 FRONT SQUATS 65/95 20 BURPEES 30 FRONT SQUATS 15 BURPEES 20 FRONT SQUATS 10 BURPEES 10 FRONT SQUATS 5 BURPEES 200 MT FARMERS CARRY

MONDAY Warm-up HELEN (Time) 3 RDS 400 MT RUN 21 KB SWINGS35/55 12 PULL UPS LIGHT GRACE 30-CLEAN AND JERK 85/115 Metcon COACHES CHOICE EXTRA CREDIT SLED PULL

BATTLE OF THE BOXES !!!! COME CHEER US ON! Warm-up Metcon (Time) 4 RDS 15 D/L 95/135 10 HANG POWER CLEANS 5 FRONT SQUATS 400 MT RUN

FRIDAY Warm-up Metcon (Time) BUY IN 1 MILE 4 RDS 20 DUBS 10 TOES TO BAR BUY OUT 800 MT RUN Metcon (Time) BUY IN 1 MILE 4 RDS 20 DUBS 10 TOES TO BAR BUY OUT 800 MT RUN