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Saturday

All Levels:

Skill Builder:
If You Can't Do Strict Pull Ups - Band assisted.

1. Strict Pull Ups 8x Rest 30 Seconds
2. V- Sit Ups 12x Rest 30 Seconds
3. RDL 12x With DB's Or KB's In Both Hands Rest 1 Minute

WOD
AMRAP 15
10 DB Snatch (alt arms - 5 each)
10 Man Makers (use only 1 DB)
200 Meter Run
100 Meter Row


Beginners:

Skill Builder:
Kipping Pull Up

WOD
AMARAP 15
10 DB Push Ups (alt arms)
10 DB Man Makers
200 Meter Run
10 Sit Ups w/DB



Sunday

Team WOD

Don't Drop The Baby
Teams Of  2 - 3
AMRAP 15
One Athlete Is Always Holding A 45lb Bumper Plate
If It Touches The Ground The Penalty Is A 400m Run.
20 Pull Ups/Jumping Pull Ups
30 Burpees
40 Sit Ups
50 Air Squats

One way to keep momentum going is to have constantly greater goals. - Michael Korda

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